3/11/15

Hooked on Seafood


The American Heart Association recommends that we eat at least two servings of fish every week.  However as Market Street  Dietitian I know that many of our Guests struggle to meet this recommendation because they don’t know what fish to buy or how to cook it. One of my goals for last year was to eat more fish and try new ways of cooking it.  I can say that I learned so much and now we usually eat fish three times a week.  I love how it cooks so fast and it makes getting dinner on the table so easy.

 Here are a few things to think about why you, too, may want to get hooked on seafood:

1.   Seafood is easy to cook-   Fish can cook in a matter of minutes and a great rule to follow is measure the fish at the thickest point and cook it 10 minutes per inch and turn half way.  So, a thin filet of tilapia will cook very quickly.  If you are cooking shrimp, you just cook until it is pink and curls up.  Usually much faster than cooking beef or chicken.

2.    Seafood is an excellent lean protein choice that has a lot of flavor options-  Most fish is very lean and a great protein source.  Usually the lighter the fish color…the milder in flavor.

3.  Seafood is an excellent source of Omega-3 Fatty Acids-  Eating fish is an important source of Omega-3 Fatty acids.  These essential nutrients help to keep our hearts and brains healthy.

To get you started, here's an easy and delicious recipe:

Skinny Tilapia Fish Tacos

 Let's start my making a spicy sauce.  Combine 1/2 cup light mayonnaise, 2 chipotle peppers, 1 tablespoon adobo sauce from the chipotle peppers, 1/4 teaspoon salt, and a pinch of cayenne pepper. 


Place 2 cups shredded purple cabbage in a bowl, stir in half the spicy mayo sauce; set aside.  

You can cook and season 1 pound tilapia.  I took the easy route...I had the nice people in our seafood department steam and season the tilapia for me.  This is one of my favorite services that we offer at Market Street!  Then chop up your tilapia into chunks.

Place cleaned lettuce leaf and/or corn tortilla on a plate.






 Spread some of the spicy mayo on the leaf or tortilla.  Top with fish and cabbage.  Feel free to add an avocado slice to help with some of the heat!





Skinny Tilapia Fish Tacos
1lb steamed or grilled Tilapia (I got mine steamed at Market Street-they will steam and season it for no extra charge!)

½ cup mayonnaise
2 chipotle peppers in adobe sauce
1 tablespoon adobo sauce from chipotle peppers
¼ teaspoon of salt
1/8 teaspoon of cayenne pepper
2 cups shredded purple cabbage
1 head of butter lettuce
Or 12 corn tortillas
1 avocado sliced

1.  Place the mayonnaise, chilies, adobo sauce, salt and cayenne in the food processor.  Pulse until smooth.   Cover, and refrigerate until needed.
2.  Reserve ¼ cup of the chipotle mayonnaise and set aside.  Mix the cabbage with the remaining chipotle mayonnaise.  Toss to coat evenly with the dressing.  Chill until ready to eat
3.  Separate lettuce leaves, wash and dry.
4.  Cut Tilapia into chunks.
5.  Place the lettuce leaf or the corn tortilla on a flat surface, and spread with 1 tablespoon reserved chipotle mayonnaise dressing; place some of the fish on the sauce.  Top with cabbage and garnish with avocado slice and enjoy.



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