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Flavorful takes on fish

Corinne Powell

Corinne Powell

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Updated: March 21, 2013 6:02AM



It’s Lent and grocery stores are featuring fish. The 2010 Dietary Guidelines suggest that we eat more seafood. Many restaurants feature great tasting fish tacos, so they make a great way to introduce your family to fish.

This fish tacos recipe is quick and easy. The sauce base is ranch dressing, which you may have on hand. The greens are chopped cabbage, which provides more nutrients than lettuce. Also, you can use various types of fish.

Here is also a hearty fish chowder recipe that is easy to put together that you might enjoy.

Fish Tacos

1/2 cup light ranch-style dressing

2 tablespoons lime juice

1 teaspoon chili powder

1/4 teaspoon pepper

1 jalapeño pepper, seeded and chopped fine (optional)

4 cups coleslaw mix or broccoli slaw

10 6-inch corn tortillas

3 tablespoons vegetable or canola oil

2 tablespoons cornmeal

1 pound firm white fish (tilapia, domestic mahi-mahi, or halibut), cut in 1-inch pieces or in 10 strips

1 tomato, chopped (optional)

Stir together the dressing, lime juice, chili powder, pepper, and jalapeño (if desired). Pour over coleslaw mix and stir to mix well. Cover and place in refrigerator until serving time.

Warm the corn tortillas according to package directions.

Heat the oil in a small non-stick skillet over medium heat until hot, but not smoking. While the oil heats, spread the cornmeal on a plate. Pat the fish pieces in the cornmeal to coat on all sides. Fry the fish in hot oil until the cornmeal is lightly browned, 1 to 2 minutes per side. Remove and drain on paper towels.

Top each tortilla with some of the fish and some of the coleslaw mix. Fold in half and serve with the chopped tomato, if desired.

Fish Chowder

Servings: 4

2 cups reduced-sodium chicken broth

1 tablespoon margarine

1/2 cup finely chopped onion

2 medium potatoes, peeled and diced into half-inch cubes

2 medium carrots, peeled and chopped into slightly smaller pieces than potato cubes

1 pound boneless, mild-flavored fish fillets, such as tilapia or haddock, cut into 1-inch pieces. (Thaw fish overnight in the refrigerator, in its original package and on a plate on the bottom shelf.)

1/4 teaspoon dried leafy thyme, crushed

1/4 teaspoon black pepper

2 cups milk, low fat or fat-free

Salt, to taste

Add chicken broth, margarine, onion, potatoes, carrots, fish, thyme and pepper to a large saucepan. Cover and bring broth to a boil over medium heat.

Reduce heat and simmer, covered, until the vegetables are tender and the fish flakes easily with a fork, about 10 to 12 minutes.

Add the milk. Cook chowder over medium heat, uncovered and stirring occasionally. Heat until the chowder begins to bubble and is heated through.

If desired, add salt to taste.



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