Family Night Fish Tacos

Serves 4

Ingredients

  • ½ pound cod or other firm white fish
  • 1 teaspoon black pepper
  • 1 Tablespoon extra virgin olive oil
  • 1 red bell pepper, sliced
  • 1 medium onion, sliced
  • 4 garlic cloves, minced
  • 1 Tablespoon dried oregano
  • 1 15½-ounce can black beans, drained and rinsed
  • 1 small can sliced black olives
  • 1 Tablespoon lime juice
  • 6 large corn or whole-wheat tortillas, warmed in oven

Seasoned Cook: Chop and dice ahead of time, so this dinner can be on the table as quickly as you want.

Suggested condiments: salsa, low-fat sour cream, shredded cabbage, diced tomatoes and sliced avocado.

 


Method

  • Season fish with pepper.
  • Heat olive oil and sauté red pepper, onion, garlic and oregano. Place in a bowl.
  • Sauté fish until cooked through, then flake into small pieces.
  • Fold beans and olives into the fish and heat through. Add fish mixture to vegetables and sprinkle with lime juice.
  • To make a taco, place mixture in center of tortilla with condiments. Fold opposite sides in and roll.

Per serving: 179 calories, 14g protein, 22g carbohydrate (7g fiber), 5g fat (0g sat, 5g mono/poly), 485mg sodium