|Classic Fish Tacos
Inspired by street cart favorites:
Made healthy for WLS Living
August 15, 2012
Fish tacos can be purchased from vending carts in busy marketplaces. When fresh fish is seasoned and grilled it is a good source of protein that most weight loss surgery patients find easy to tolerate. However, when the fish is battered and fried, as often found on vending carts, it becomes unappealing, fattening and consumption may cause dumping syndrome due to the grease. (Refresher article: Foods that cause Dumping
). It is easy to avoid unpleasant pitfalls and prepare delicious and affordable fish tacos at home.
This Cooking with Kaye features a light fish with Mexican seasoning and lime served in a romaine lettuce leaf with a sour cream sauce. Serve it with Seasoned Summer Squash with Cheese but save room for dessert: warm Spiced Peaches with Sweet Sour Cream. And try our surplus zucchini recipes to make the most of summer's bounty.
Have a great meal Neighbors. And remember, there is always something good cooking in the Neighborhood!
Thanks for cooking with me!Kaye Bailey
PS- - The doors are open in the LivingAfterWLS Neighborhood! This is the premier online community for weight loss surgery support. Come on over, we look forward to seeing you there! LivingAfterWLS Neighborhood
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1 pound fresh/frozen firm fish fillets (cod, orange roughy or halibut)
2 teaspoons Mexican seasoning blend
1 medium lime
1/2 cup dairy sour cream
8 romaine lettuce leaves or four 8-inch low-carb whole wheat tortillas
Thaw fish if frozen. Preheat grill or broiler. In cold running water rinse fish and pat dry with paper toweling. Evenly sprinkle each fish fillet with Mexican seasoning. Place fish on broiler pan coated with cooking spray or on a sheet of foil sprayed with cooking spray if grilling.
For broiling cook 4 inches from heat watching closely. Fish is done when it flakes easily when tested with a fork. Do not overcook. Broiling should take from 4 to 8 minutes depending upon thickness of the fish.
For grilling keep fish in one even layer on foil. Fold foil to seal making a package. Grill on each side over high flame for 3-5 minutes. Remove from heat and allow to rest 3-5 minutes. Fish is done when it flakes easily when tested with a fork. Return to heat if you find the fish undercooked.
While fish cooks wash and dry the lime. Zest 1/2 teaspoon lime peel from the lime into a small bowl. Cut lime in half; squeeze enough juice to make 1 tablespoon. Add to lime zest. To lime zest and juice add 1/2 cup sour cream. Stir to combine.
On a serving plate place the 8 romaine lettuce leafs or low-carb tortillas. Using a fork, flake fish into bite- size pieces. Divide fish among romaine leaves or tortillas; roll-up and secure with a toothpick. Serve with the sour cream lime mixture.
Per serving (2 tacos with romaine leaves): 154 calories; 22 grams protein, 3 grams carbohydrate and 6 grams fat (3g saturated).
Remember, you can always find great LivingAfterWLS recipes online in our Kitchen! LivingAfterWLS Kitchen
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Seasoned Summer Squash
If you are rolling in an abundance of summer squash count yourself lucky! And give this recipe a try. Simple squash is eager to take on the zesty flavors of picante sauce and pungent cheese. Make a big batch and serve up seconds without guilt, this is a taste good feels good bite of summer.
1 pound yellow summer squash or zucchini
1 teaspoon olive oil
1/4 cup bottled picante sauce
1 tablespoon Mexican seasoning blend
2 tablespoons crumbled goat cheese or shredded Monterey Jack cheese
Wash squash. Trim ends from squash; cut squash in half lengthwise. In a medium bowl combine squash and oil; toss gently to coat.
Place squash, cut sides down, on the greased rack of an uncovered grill directly over medium heat. Grill for 6-8 minutes or until squash is crisp-tender, turning once and brushing occasionally with picante sauce. Transfer squash to a serving bowl. Sprinkle with Mexican Seasoning blend and cheese. Serve warm.
Per serving (1/4 of recipe): 54 calories; 2 grams protein, 5 grams carbohydrate and 4 grams fat (1 saturated).
Another veggie favorite to try: Tomato & Basil Saute
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An abundance of Zucchini?
A traditional Italian marinated zucchini salad. The zucchini is raw but acquires an al dente or semi-cooked texture as it marinates. Use young peak of the season zucchini and fresh basil for supreme results!Ingredients:
1 large lemon, juiced
2 garlic cloves, crushed and minced
1-2 tablespoon extra virgin olive oil
1 lb zucchini, thinly sliced or shredded
Salt and freshly ground black pepper
1/4 cup fresh basil leaves, torn to small piecesDirections:
In a non-reactive bowl (glass) whisk lemon juice, garlic and olive oil. Toss in sliced zucchini. Allow to set at room temperature 1-2 hours.
Just before serving toss again adding salt and pepper to taste and torn basil. Adjust seasoning as necessary. Enjoy! Zucchini Carrot Slaw
We are all familiar with the typical cabbage slaw, but have you tried Zucchini Slaw? Cabbage is from the cruciferous vegetable group (broccoli, cabbage and Brussels sprouts) and contains high amounts of digestive enzymes that often cause gas, bloating, and gastric distress. In some gastric bypass patients these symptoms are severe when cruciferous vegetables are consumed. It is believed that there is not enough stomach acid to neutralize the enzymes, thus the gas and bloating. Zucchini slaw is gentler on the tummy and more readily enjoyed by post surgical weight loss patients. Give it a try! This is a yummy recipe and I have yet to see leftovers when I serve it. It's on the table tonight!
1/2 cup low-fat buttermilk
1/2 cup nonfat sour cream
3 tablespoons honey mustard
Salt and pepper to taste
3 large carrots coarsely shredded
1 medium zucchini, with skin, coarsely shredded
1/2 cup dried cranberries
In medium salad bowl, whisk together buttermilk, sour cream and honey mustard. Season to taste with salt and pepper. Add carrots, zucchini and cranberries. Toss until well coated. Chill until time to serve.
LivingAfterWLS Neighborhood - Community Kitchen
The health content provided by LivingAfterWLS, LLC is intended to inform, not prescribe, and is not meant to be a substitute for the advice and care of a qualified health-care professional.
Kaye Bailey, Founder
Evanston, Wyoming 82931
For delicious recipes your WLS tummy will approve of check out these resources:
Fresh Fish, Citrus, Spice
Since fish doesn't stay fresh as long as most meats, it is very important to be able to identify its freshness. The skin should feel cold, slippery, and firm to the touch. Check the gills. They should appear red in color and the eyes should be clear. Finally, smell the fish. This should tell you right away if your product is fresh.
Zesting Citrus Zest is the outermost, oily part of the citrus skin. To remove zest, you can use a device called a zester. Hold the tip of the zester against the outside of the fruit and pull into the skin and downward. Only the colored part should be scraped off because the white pith will add a bitter taste to your dish.
Spice of Life: "Spices have been used for thousands of years not only to enhance food but also to improve health. We are just now discovering the scientific proof of what our grandmothers knew: That spices and herbs can heal and help prevent disease," says Meena Katdare from the Weill Medical College of Cornell University.
For you "old fashioned" Neighbors:
PO Box 311
Evanston, WY 82931
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|Warm Spiced Peaches with Sweet Sour Cream|
3 ripe peaches, peeled and sliced
2 teaspoons Splenda
1/2 teaspoon ground cinnamon
1/2 teaspoon orange zest
1/2 teaspoon vanilla
1/4 teaspoon ground nutmeg
1/2 cup low-fat sour cream
2 teaspoons Splenda
1/2 teaspoon vanilla
In a medium bowl combine peaches, Splenda, cinnamon, orange zest, vanilla and ground nutmeg. Toss gently. Place in an oven-safe dish and bake at 350 degrees for 10 minutes. Alternatively, place in a grill-safe dish, cover tightly with foil and set on grill set to low. Cover grill and allow sliced peaches to warm.
While the peaches are warming mix sour cream, Splenda and vanilla in a small bowl.
Serve 2/3 cup of warm peaches topped with 1 tablespoon sweet sour cream.
Per serving: 46 calories; 1 gram protein, trace of fat and 9 grams carbohydrate (2 grams fiber).
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