Fish Taco Bowls

Submitted by:  Antonia Harvey, PDt;  Adapted from Spend with Pennies

Ingredients:

  • 1 ½ pounds of frozen white fish fillets (tilapia, cod, or haddock)

  • ½ teaspoon vegetable oil

Fish Rub

  • 1 tablespoon chili powder

  • 1 teaspoon paprika

  • 1 teaspoon oregano

  • ½ teaspoon cumin

  • ½ teaspoon garlic powder

  • ½ teaspoon onion powder

  • ½ teaspoon pepper

  • 1/8 teaspoon salt

 

Fish Sauce

  • 2 tablespoons mayonnaise

  • 3 tablespoons plain Greek yogurt

  • ½ lime, juiced

  • ½ teaspoon garlic powder

  • ½ teaspoon cumin

  • ½ teaspoon sriracha

 

Vegetables

  • 1 teaspoon vegetable oil

  • 2 bell peppers (any colour), thinly sliced

  • 1 onion, peeled and thinly sliced

 

For serving:

  • Cooked rice or quinoa

  • Canned black beans, drained and rinsed

  • 1 avocado, peeled, cored, and diced

  • 2 tomatoes, diced

Directions:

  1. Line a baking tray with aluminum foil. The baking tray should be big enough to fit all the fish fillets on it. Lightly grease the aluminum foil with cooking oil spray or vegetable oil.

  2. Place the fish fillets on the baking tray and drizzle with ½ teaspoon vegetable oil.

  3. In a small bowl, stir together the fish rub ingredients. Rub the fish rub into the top of the fish fillets using your fingers or the back of a spoon.

  4. Bake the fish fillets in the oven by following the package directions (baking temperatures and times will vary based on the type of fish).

  5. While fish is baking, stir together the fish sauce ingredients in a small bowl until well combined. Cover the fish sauce and refrigerate.

  6. Heat 1 teaspoon of vegetable oil in a medium frying pan over medium high heat.

  7. Add the peppers and onions to the frying pan and cook, stirring often, until the vegetables are soft. Remove the vegetables from heat when they are done cooking.

  8. When the fish is done baking, remove it from the oven.

  9. To assemble the fish taco bowls, top cooked rice or quinoa with fish, black beans, cooked peppers and onions, diced avocado and tomato, and fish sauce.

Enjoy!

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© 2018 by The Dietitians Network of Nova Scotia.