Grilled Fish Tacos
Dive into the vibrant flavours of Grilled Fish Tacos, a delicious and diabetes-friendly option that combines the lean protein of white fish with the fresh crunch of mixed cabbage. Perfect for a healthy Mexican-inspired meal, these tacos are not only high in protein but also incorporate whole grain corn tortillas for better blood sugar control.
- Suitable for diets:
- Gluten Free
- High-Protein
- Low-Fat
Why Diabetes Friendly?
- High in protein, low in unhealthy fats: The use of lean white fish like haddock provides a good source of protein without high levels of saturated fats, important for managing blood glucose and heart health.
- Complex carbohydrates from whole grains: Using corn tortillas offers a healthier carbohydrate option, which is better for blood sugar control compared to refined flour tortillas.
- Additional nutrients from vegetables: The inclusion of cabbage adds fiber, vitamins, and minerals which are beneficial for overall health and help in managing diabetes.
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Ingredients
- chili powder 2 tsp
- cumin (ground ) ½ tsp
- garlic (minced) 3 cloves
- chipotle pepper (in adobo from the can, minced) 1
- salt ½ tsp
- pepper 1/8 tsp
- olive oil 2 tbsp
- haddock 2 pounds
- cabbage (shredded ) 2 cups
- lime (cut in wedges) 3-4
- tortilla (corn) 12
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Cooking Tips
- Achieving the perfect grill marks: Ensure the grill is adequately heated and oiled before placing the fish to avoid sticking and to get clear, professional grill marks.
- Marinating for flavor enhancement: Allow the fish to marinate as long as possible within the given time frame to deepen the flavors.
- Using indirect heat for even cooking: Cooking the fish on a cooler part of the grill ensures it cooks through without burning the outside.
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Instructions
- In a small bowl mix together chili powder, cumin, and garlic. Add chili in adobo with a little adobo sauce, mix again, add salt pepper and olive oil, and mix again until a loose paste is formed.2 tsp chili powder, ½ tsp cumin, 3 cloves garlic, 1 chipotle pepper, ½ tsp salt, 1/8 tsp pepper, 2 tbsp olive oil
- Rub the mixture all over the fish. Let stand at room temperature for 30 minutes marinating or up to 4 hours in the refrigerator. If in the fridge, bring to room temp while you are preheating the grill (30 minutes).
- Preheat the grill to med-high. When the grill is hot, turn one part of the grill on low, leaving the other parts on med-high. The fish will go on the “low” part. Oil the grill grates well using spray or a damp paper towel dipped in vegetable oil and using togs, wipe the grill with the oiled paper towel (generously).
- Place the fish on the cooler oiled part of the grill and cook on each side until golden grill marks are formed. About 3-4 minutes per side. Remove to a cutting board and roughly chop.2 pounds haddock
- You can also place the fish on a lightly greased cookie sheet and place under the broiler for 8-10 minutes.
- Divide the tortillas into two stacks, wrap in foil and heat on grill for about five minutes.12 tortilla
- Top each tacos with a serving of fish, some cabbage, a squeeze of lime. Option to serve with salsa or guacamole on the side or in the taco.2 cups cabbage, 3-4 lime
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FAQ
- Can I substitute another type of fish in this recipe?
Yes, any firm white fish like cod, tilapia, or mahi-mahi can be used in place of haddock. - How do I prevent the fish from falling apart on the grill?
Using a grill basket or placing aluminum foil under the fish can help keep it intact while flipping. - What are some diabetes-friendly toppings I can add to these tacos?
Aside from cabbage, consider adding diced tomatoes, onions, and cilantro for extra flavour without significant carbohydrate addition. Salsa and guacamole are also great but watch the portion sizes especially for guacamole due to its high fat content.
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Nutrition
Per serving
Calories: 292.3kcal
Carbohydrates: 30.2g
Fiber: 5.4g
Sugar: 2.4g
Fat: 7.1g
Saturated Fat: 1.1g
Trans Fat: 0.01g
Protein: 28.5g
Nutrition Facts
Grilled Fish Tacos
Serving Size
2 tacos
Amount per Serving
Calories
292.3
% Daily Value*
Fat
7.1
g
11
%
Saturated Fat
1.1
g
7
%
Trans Fat
0.01
g
Cholesterol
81.6
mg
27
%
Sodium
462.6
mg
20
%
Potassium
658
mg
19
%
Carbohydrates
30.2
g
10
%
Fiber
5.4
g
23
%
Sugar
2.4
g
3
%
Protein
28.5
g
57
%
Vitamin C
27.1
mg
33
%
Vitamin D
0.8
µg
5
%
Calcium
89.9
mg
9
%
Iron
1.7
mg
9
%
Magnesium
78
mg
20
%
Zinc
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
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