September Recipe of the Month

by Alison Brinker, RD, LD

Labor Day, the official last day of summer has come and gone, but don’t put the grill away yet! Late summer and early fall is a great time to be outside walking and cooking up a delicious and nutritious meal.  Grilling is a healthy preparation method for a low fat protein like white fish.  Enjoy!

Grilled Florida OJ Fish Tacos with Cilantro Slaw

Fish:

1-1/2 pounds Mahi-Mahi or other firm white fish

½ cup canola oil

1 cup Florida Orange Juice

1 teaspoon dried oregano

¼ teaspoon cayenne pepper

1 teaspoon finely minced garlic

Salt and pepper to taste

In a large bowl, whisk together oil, Florida Orange Juice, oregano, cayenne, garlic, salt and pepper. Reserve 1/3 cup of this mixture for the slaw.  Put fish in a zip top bag and pour the remaining marinade over the fish.  Seal bag and marinate at room temperature for 15 minutes.

Slaw:

¼ cup chopped cilantro

4 cups finely shredded cabbage

1 cup diced Florida Oranges or Florida Grapefruit

½ cup diced red onion

½ cup diced tomato

½ cup diced red bell pepper

1 small jalapeno, seeded and minced

 

Reserved 1/3 cup marinade (see above)

Salt and pepper to taste

In a large bowl, add reserved marinade, cilantro, cabbage, Florida Oranges or Florida Grapefruit, red onion, tomato, red bell pepper, jalapeno, salt and pepper. Toss well to coat and set aside to allow flavors to blend.

Tacos:

24 corn tortillas (6 inch size)

Fish and Slaw

Plain Greek yogurt for garnish (optional)

Heat a grill or grill pan to medium-high heat. Remove fish from marinade and discard marinade; grill about 5 minutes or just until done.  Do not overcook fish.  Remove fish from grill and flake with a fork.  Place tortillas on the grill for 20 seconds to heat them up.  For each taco, place about 1 ounce of fish into a tortilla and top with 1-2 tablespoons of slaw.  Garnish with Greek yogurt if desired.

Makes 12 servings: 2 tacos per serving

Estimated nutrition information per serving: 35 grams carbohydrate, 2 ounces protein/meat, 5 grams fat.

Source: Floridacitrus.org

 

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