Recipe Doctor: hooked on tacos

Muscle & Fitness, Oct, 2004

Dear Recipe Doctor,

My absolute favorite fare is fish tacos. I'm hoping there's a way to enjoy the fish in a taco while still keeping the dish healthful. Can you help?

A Great Catch

Dear A Great Catch,

Making fresh fish tacos more healthful is much easier than you'd imagine, allowing you to enjoy your favorite seafood treat. Filling your taco with good-for-you ingredients like fresh cilantro, fresh salsa and shredded cabbage gives you a dish with more protein, less fat and a better flavor than your standard fish taco. Just make sure to avoid breading your catch, and stay away from fried tortillas--wrapping your fish in plain corn torillas gives you just as much taste.

The Recipe Doctor

RELATED ARTICLE: S-T-R-E-T-C-H YOUR FOOD DOLLAR

Here are product suggestions and tips from Debra Wein, MS, RD, LDN, president of www.sensiblenutrition.com, for fast and quick ways to stretch your food dollar. Wein works with athletes, college students and many others seeking optimal nutrition and weight management.

* Plain, economy-sized oatmeal. This healthy, whole-grain bodybuilding basic is one of your best buys. Add your own seasonal fresh fruit (see below) for flavor and the best savings.

* Large, generic-brand yogurt. You should choose fat-free or low-fat. Add to smoothies, mix with fruit or try it with chopped cucumber and dill. You get milk's nutrients plus probiotics (helpful bacteria).

* Frozen fruit. Buy it on sale and stock your freezer. Great for smoothies!

* Fresh fruit in season. Go to a farmer's market when possible. Shop sales; you'll soon find out what's in season.

* Frozen vegetables. Again, stock up when they're on sale. They retain their nutrient content well when frozen. Just steam them, as needed.

* Peanut butter on whole-wheat bread. You can't beat this fast, portable and inexpensive way to satisfy your need for protein, whole grains and healthy fat.

* Calcium supplement. If milk is too expensive and you're getting your protein elsewhere, drink water and take a calcium supplement. Research shows these are a great alternative to satisfy the body's need for this mineral.

* Brown-bag it. Of course, bring your own lunch. Stuff a pita pocket with any variety of protein (turkey, hummus, lean ham) and some veggies like spinach, tomato, onions or peppers.

RELATED ARTICLE: Lighter, Leaner Fish Tacos

6 oz. firm white fish, such as halibut, monkfish or cod
1/2 Tbsp. fish taco seasoning (sold in packets; my favorite is Simply
    Organic)
2 Tbsp. taco sauce
2 tsp. low-fat mayonnaise
2 corn tortillas
1/4 cup finely shredded cabbage
2 Tbsp. chopped fresh cilantro
1/4 cup fresh salsa or fresh pico de gallo, drained
Nonstick cooking spray

Spray a medium nonstick frying pan with cooking spray and place it over medium-high heat. Coat fish with taco seasoning, then transfer to hot pan. Cook until fish is lightly browned and flakes in the center. Meanwhile, mix taco sauce and mayonnaise in a small bowl. Remove fish from pan and place in a second bowl. Cover to keep warm. Place the tortillas, one at a time, in the pan to heat. When they're warm on one side, flip them. When both sides are warm, transfer them to a plate. On each tortilla, spread half the taco sauce mixture. Then add half the fish to one half of each tortilla. Top fish with cabbage, then cilantro, then salsa, dividing equally between tacos. Fold over and eat immediately. Makes one serving.

Nutrition Facts: Each serving with halibut has 393 calories, 39 g protein, 33 g carbohydrate, 8 g fat, 3 g fiber.

Two traditional breaded-fish tacos from a typical fresh-Mex restaurant have: 520 calories, 16 g protein, 60 g carbohydrate, 24 g fat, 6 fiber.

--CHEF DEVIN ALEXANDER