Tag Archives: healthy mexican food

Fish Tacos

A couple of weeks ago was Cinco de Mayo, a day when people were out having tequila shots, chips and salsa, and all sorts of Mexican food. Unfortuantely I didn’t get to celebrate that day, but reading blog posts about the day definitely put me in the mood for some Mexican food of my own. So the next night I whipped up some fish tacos for a fun, interactive dinner. The next time you’re in the mood for Mexican, make some at home and try this recipe!

Fish Tacos
Serves 4

Ingredients: 

fish taco recipe

  • 2 tablespoons canola oil, divided
  • 1 red onion, sliced in half moons
  • 2 bell peppers, sliced into strips
  • 1 jalapeno, diced (keep some seeds depending on preferred level of spiciness)
  • fish taco recipe1 pound tilapia filets
  • Chili powder, to taste
  • Cumin, to taste
  • Juice of 2 limes (1 additional lime for serving)
  • 2 avocados
  • 1 12-oz can no-salt added black beans, rinsed and drained
  • Kosher salt
  • 8 corn tortillas
  • 1 bunch cilantro, cleaned and chopped
  • Watermelon Salsa (optional)
  • Nonfat Greek yogurt (optional)

Directions:

  1. Add one tablespoon of canola oil to a medium sauté pan and heat over medium. When the oil is hot, add the onions and sauté
    2-3 minutes, until softened. Add bell peppers and sauté for another 5-7 minutes until the onions and peppers are fully cooked. Add jalapeno pepper and cook for another 30-60 seconds. Remove vegetables from pan and set aside in a bowl covered with aluminum foil.
  2. Preheat oven to 350 degrees F. In a small bowl combine remaining tablespoon of oil, and chili powder and cumin to taste. Place fish filets in a baking dish and brush both sides with marinade. Drizzle fish with half of the lime juice. Bake for 10-15 minutes until the fish is fully cooked.
  3. While the fish is cooking, cut avocados in half, remove pits, and scoop avocado from the peel and put in a mixing bowl. Using a fork, mash the avocado until it is mostly smooth. Add salt and lime juice to taste. Set aside.
  4. Put drained black beans in a blender and blend until smooth. Add salt to taste. Remove to a bowl and set aside.
  5. Heat corn tortillas according to package directions.
  6. Remove fish from oven and let sit for 3 minutes. Transfer to a plate and sprinkle with chopped cilantro.
  7. Serve with sautéed vegetables, mashed avocado, black bean spread, corn totrillas, cilantro, and  watermelon salsa and Greek yogurt (if using).
  8. Assemble tortillas as desired and enjoy!

avocado recipes     healthy fish recipes

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Happy Cinco de Mayo!

mexican food healthy choicesToday people are celebrating Cinco de Mayo, a celebration of Mexican heritage and pride and a commemoration of the cause of freedom and democracy during the first years of the American Civil War (according to Wikipedia). As part of the celebration, you may be going out for Mexican food and having a margarita (or two). But before you do, you may want to know just what’s in some of those Mexican specialties before you indulge too much!

Here’s some nutrition info about Mexican favorites:

Instead of: Choose:
Frozen margarita: range from 250-300 calories Margarita on the rocks: 170 calories
Corona beer: 150 calories Corona light beer: 99 calories
Lemonade (8 oz): 165 calories Sparkling lemonade (1/2 lemonade, 1/2 seltzer): 83 calories
Crispy shell tacos  Soft shell tacos
Flour tortillas Corn tortillas
Taco bowl salads Salads sans taco bowl
Refried beans Black beans
Sour cream Salsa and/or Guacamole

The best piece of advice I can give you is to share! Portions at Mexican restaurants tend to be very big, so to keep your portions in check share with a friend.

Take a look at some of the previous Nutritioulicious posts about Mexican food:
Real Mexican Dining
Mexican Cooking at Home
Homemade Quesadillas
Wonderful Ways to Use Watermelon

What are you doing to celebrate Cinco de Mayo?

Mexican Cooking At Home

by Jo Bartell

As a single person living in New York City in an apartment with a very small kitchen, I know how difficult it is muster up the motivation and set aside the time to cook a healthy meal from scratch. Even though I love food and cooking, I still fall into the trap of ordering delivery and going out for dinner, knowing that I am unnecessarily eating extra calories and fat.

Last weekend, a good friend of mine who also lives alone and has always stated adamantly that she hates cooking asked for some help. One of her New Year’s resolutions was to prepare more healthy meals at home, so she asked if I had any dinner ideas. Sunday night I had her come over to cook dinner together. We searched my refrigerator and pantry and decided to throw together a veggie-filled, Mexican inspired meal. The result was a nutritious and delicious plate of colorful veggies, black beans, corn, black quinoa, and a quesadilla made with a corn tortilla and reduced fat pepper jack cheese. The meal took no time to prepare and we both loved it. Even my friend who hates cooking said she couldn’t wait to make this versatile, easy dish at home!

healthy mexican foodPreparation was simple:

  • We boiled two cups of water, added one cup of black quinoa and simmered for about 20 minutes until the quinoa absorbed all of the water.
  • While the quinoa was cooking, we heated two tablespoons of olive oil in a large pan and sautéed onion and garlic until they started to brown.
  • Then we added an assortment of other colorful veggies including broccoli, cauliflower, and red, yellow, and green bell peppers. We sautéed the veggies and added lemon juice, cumin, cayenne pepper, and chili powder to accentuate the Mexican-type flavor.
  • Towards the end of cooking we added about a cup of canned black beans and a cup of canned corn. (Note: if you use canned vegetables or beans make sure to rinse them thoroughly to decrease the sodium content.)
  • For the quesadilla, we heated a corn tortilla over the stove’s flame, flipping it frequently until it was warm, and then added 1 oz of reduced fat pepper jack cheese to each tortilla and topped with some chopped chili pepper.
  • To add in even more veggies, we added some sliced, raw cherry tomatoes on the side.

What are your favorite easy, healthy meals for one (or two)?

This Sunday is Super Bowl XLV – don’t let the festivities get in the way of your healthy diet with these Super Bowl Healthy Eating Tips.

Real Mexican Dining

Last week I was on vacation in Mexico. It was great being away from the snow for a week, relaxing on the beach, and enjoying delicious Mexican cuisine. Many typical Mexican dishes in the States aren’t so good for your waistline — fried tacos, enchiladas, overstuffed burritos, sodium and fat laden refried beans, sour cream on the side of almost everything…the list goes on. In reality, Mexican food isn’t all that bad for you, at least not in Mexico.

Real Mexican dishes contain ingredients brimming with nutrients, including avocados, chili peppers, beans, salsa, and corn. They also cook a lot of fresh fish in Mexico, which is wonderful. Of course they have their fair share of pork and beef, but as always, balance is the key. Here are some pictures of the food my husband and I had while we were away:

Guacamole served with an assortment of add-ins on the side, including tomatoes, cheese, and crickets! (Don’t worry – we didn’t eat those!):
healthy mexican food healthy mexican food

Grouper and cheese quesadillas served with guacamole, salsa, chili pepper sauce, and black beans:
healthy mexican food

Tortilla soup (made with vegetable broth, tomatoes, avocados, tortilla strips):
healthy mexican food

We also tried some new foods while we were there, including epazote, a Mexican herb, and huitlacoche, which comes from corn and has been called the “Mexican truffle.”

Do you like Mexican food? What are some of your healthy Mexican favorites?