Healthy tacos are possible! Yogurt chipotle crema and pickled onions make this easy Fish Taco recipe a repeat. All that in 30 minutes!
If you’re on Twitter, you know it.
If you’re on Pinterest, you’ve seen it.
Did you know Taco John’s owns the trademark to: Taco Tuesday?
As an equal opportunity taco lover, Tuesday works for me, but so does Friday. Or Thursday for…
- ground beef, cheddar, lettuce, chopped tomato taco
- grilled chicken, Monterey Jack, grilled peppers, avocado taco
- braised beef, red cabbage, pickled onion taco
- scrambled eggs, jalapeño, cheese taco
- shrimp, black beans, charred pineapple salsa taco
- mushroom, grilled poblano, guacamole taco
- spinach and mushroom
Or the one I return to…over and over.
Fish + cabbage + tortilla = fish taco
With a squeeze of lime, yes, please. I love these little things.
The benefits of eating fish
And wouldn’t you know, they’re good for you too 😉 Fish’s protein and healthier fats appear to improve heart health. Those who ate 8 ounces per week reduced cardiac death. Kiddos benefit too because fish improves brain development.
The safest fish to eat
In 2017, the U.S. Food and Drug Administration and the Environmental Protection Agency issued advice about eating fish. Geared toward helping women who are pregnant or may become pregnant – as well as breastfeeding mothers and parents of young children.
The agencies created an easy-to-use reference chart that sorts 62 types of fish into three categories:
- “Best choices” (eat two to three servings a week)
- “Good choices” (eat one serving a week)
- “Fish to avoid”
Low mercury fish
Specific consideration was given to the mercury levels in fish.The advice cautions about fish that typically have higher mercury levels: tilefish from the Gulf of Mexico; shark; swordfish; orange roughy; bigeye tuna; marlin; and king mackerel.
How much fish to eat
Because the nutritional benefits of eating fish are important for growth and development during pregnancy and early childhood, the agencies recommend 2-3 servings of lower-mercury fish per week, or 8 to 12 ounces. That’s the same for the rest of us.
The Monterey Bay Aquarium Seafood Watch helps people make better seafood choices so that we have a healthy fish population. They also have an app if you want info at your fingertips. To drill down, if you’re shopping in the Rocky Mountains, Seafood Watch recommended fish that are fish taco worthy.
- Arctic Char (farmed)
- Barramundi (US & Vietnam farmed)
- Bass (US hook and line, farmed)
- Catfish (US)
- Shrimp (US farmed, Canada & US wild, Ecuador & Honduras farmed)
- Mahi Mahi (Ecuador & US longline)
- Tilapia (China, Indonesia, Mexico & Taiwan)
So choose a “best” and fill a tortilla. Fresh or frozen fish works just fine.
Seafood solution, a favorite find
I’ve heard from readers that they get confused when they try to buy fish. To make sure I have fish on hand, I’ve been ordering fish for home delivery via Vital Choice, an online retailer selling wild-caught, sustainably harvested Alaskan salmon and northwest Pacific seafood such as halibut, tuna, shrimp and lobster.
I love convenience, so knowing that I can get delicious, healthy, eco-friendly seafood delivered to my door makes life so much easier to have these things on-hand in my freezer. Vital Choice has a loyalty program where you get points for every dollar you spend, redeemable for discount coupons.
I met the owner at a nutrition conference where we were able to talk about his business. Before founding Vital Choice, Washington State native Randy Hartnell spent more than 20 years fishing Alaskan waters for salmon, herring, and other regional species. His goal is to bring those fish and their health benefits to a larger market, while fishing responsibly to preserve the sustainability of wild fish and seafood. All of the Vital Choice seafood is certified sustainable either by the Marine Stewardship Council (MSC), the State of Alaska’s Responsible Fisheries Management (RFM) program, or Monterey Bay Aquarium’s Seafood Watch program.
Why I like these Fish Tacos with Chipotle Crema
- These are filled with super good-for-you ingredients that are some kind of deliciousness.
- Cabbage is a fish taco staple, but red cabbage has 6 times more antioxidants than green, and green cabbage is still one of our most nutritious vegetables.
- Yogurt chipotle sauce adds a creamy, spicy kick.
- Freeze leftover chipotle peppers in an airtight container.
- Pickled onions add tangy crunch.
- All that and they are ready in 30 minutes.
Cooks Tip: Chipotle Peppers are smoked jalapenos. Freeze the leftovers. I lay them on waxed paper and spoon adobo sauce over top. Freeze airtight in glass or plastic. You can break off pepper and sauce when your next recipe calls for them.
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Super good-for-you ingredients that are some kind of taco deliciousness. Yogurt chipotle crema and pickled onions make these Fish Tacos a recipe to make again and again. All that in 30 minutes!
- Prep Time: 15 mins
- Cook Time: 20 mins
- Total Time: 35 minutes
- Yield: 6 tacos 1x
- Category: Dinner
- Method: Baked
- Cuisine: Mexican, American
- 1/2 red onion, thinly sliced
- 1/4 cup white or red vinegar
- 1/2 cup plain Greek-style yogurt
- 1 chipotle pepper in adobo sauce, minced
- 1 pound white fish, thawed
- 1 teaspoon olive oil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried cumin
- 2 cups red cabbage, finely shredded
- 1 lime, quartered
- 6 corn tortillas
- Heat oven to 350° F.
- Onions: Combine red onion and vinegar in a small glass or stainless steel bowl. Set aside, stir them occasionally, for the 20-30 minutes you are preparing dinner. Store leftovers in refrigerator, covered for a couple of weeks.
- Crema: In a separate bowl, combine yogurt and chipotle. Set aside.
- Fish: Place fish on baking sheet. Rub olive oil and herbs over fish. Bake until just cooked through and fish turns opaque, about 10 minutes per inch.
- Tacos: Layer tortillas with fish pieces, cabbage, pickled onion and chipotle crema. Squeeze lime juice over top.
Chipotle Peppers are smoked jalapenos. Freeze the leftovers. I lay them on waxed paper and spoon adobo sauce over top. Freeze airtight in glass or plastic. You can break off pepper and sauce when your next recipe calls for them.
- Serving Size: 2
- Calories: 215
Keywords: tacos, fish tacos, healthy tacos