12 ounces tilapia fillets (fresh or thawed)
6 six-inch whole-grain flour tortillas, 96% fat free
1/2 cup chopped scallions
1 cup cilantro sprigs (large stems removed)
1 cup canned black beans (unseasoned, rinsed)
1 cup shredded iceberg lettuce
1 cup diced red bell pepper
1 cup prepared salsa
3 limes
Hot sauce
Heat grill. Grill fish fillets for about 3 minutes on each side until fully cooked, then remove and place on a small platter. (Alternatively, spray a nonstick skillet with nonstick cooking spray, place fillets in skillet, and cook for 3 minutes on each side over medium-high heat.) Using a fork, flake the meat into a coarse mixture, and place in a small serving bowl. Warm tortillas in the oven or, if desired, grill
briefly on a small baking tray in a single layer. Assemble 6 small bowls for serving scallions, cilantro, black beans, lettuce, red peppers, and salsa. Cut limes into quarters and place on a small plate. Allow diners to assemble their own tacos, using freshly squeezed lime juice and hot sauce to complete the taco as desired.
Yield: 6 tacos
Preparation time: 15 minutes
Cooking time: 8–10 minutes
Serving size: 1 taco, 2 ounces fish in each
Nutrition Facts
Per Serving:
Calories: 243
Carbohydrate: 35 g
Protein: 19 g
Fat: 3 g
Saturated fat: 1 g
Cholesterol: 28 mg
Sodium: 257 mg
Fiber: 5 g
Exchanges per serving: 2 starch, 2 lean meat
Carbohydrate choices: 2