The Dinner Bar: Fish Tacos

Fish Tacos; Sweet n’ Sour Slaw; Mango

With the sweltering heat, these tilapia tacos are a satisfying, yet light, addition to your family’s summer supper repertoire.   They are also a great opportunity to introduce lots of colorful fruit and veggie options.  Remember, “The Dinner Bar” is all about giving your kids freedom to choose what to eat from the healthy foods you provide.  You will need:

Protein:

• 1 lb. tilapia, or other mild white fish
• ¼ c. slivered almonds (for slaw)

Veggies and Fruit :

(for slaw):

• 1 package broccoli slaw with carrots
• ¼ c. golden raisins

(taco fixin’s):

• 1 bunch green onions, chopped
• 1 avocado, cubed
• 5 radishes, sliced
• Lime wedges
• Salsa

Healthy Fat/ Sweet n’ Sour dressing for slaw:

• ½ c. olive oil
• ½ c. cider vinegar
• 2 tsp. dry mustard
• 1 tsp. sugar or honey
• Salt and pepper to taste

Grains:

• Whole grain hard and soft taco shells (small)

Dairy:

(beverage):

• Milk

(taco fixin’s):

• Fat-free Greek yogurt
• Mexican-style white cheese, shredded

Fruit/Dessert:

• Fresh mango slices

To prepare the fish: Rinse and pat dry, squeeze fresh lime juice over it, and sprinkle with salt and pepper.  Cover a large flat baking sheet with aluminum foil (for easy clean-up) and coat with cooking spray.  Bake at 375 F for 12 minutes, or until it flakes easily with a fork.  (Baking in the oven helps to minimize the oil needed for pan-frying and/or grilling)

To prepare the slaw: Whisk together dressing ingredients and drizzle over broccoli slaw mix until just coated.  Discard the excess.  Top the mixture with golden raisins for a bit of sweetness and slivered almonds for a little crunch.  Toss to combine.  (This part can be done in advance and refrigerated to save time and let the flavors blend.)

Additional prep:

• Prepare taco shells and tortillas according to package directions.
• Chop veggies for tacos and fruit for dessert.
• Grab ready-to-eat toppings from the refrigerator.
• Don’t forget the milk!

Find a spot for your spread: Place all the ingredients on your “dinner bar” and let your family choose what and how much to eat.

Kids have fun creating their own blend of flavors, textures, and colors.  And you can rest assured that you have provided a healthy meal as gate-keeper, and valuable lessons on eating as a role model.  Your family, and their taste-buds, will thank you!

Note:  I used Chipotle flavored salsa to give this mild flavored fish a little kick.  Peach salsa would also be a nice twist on traditional flavors.  Blue Corn hard taco shells were an interesting change of pace and provided a colorful addition to the meal.

Contributing Author:  Cami Ruark