Tacos can be an easy and tasty way to incorporate a variety of vegetables into a popular dish. Whether topped with a veggie slaw, roasted carrots, beets, avocados or corn, it’s easy to elevate the flavor and nutritional quality of tacos!
With a mixture of protein and fiber, these rainbow fish tacos are a perfect dish for almost any senior. Not only are they packed with micronutrients, they can help maintain feelings of fullness and deliver on delicious flavor.
Time: 25 minutes
Servings: 2 (2 tacos each)
Ingredients:
- 2 tilapia filets
- 2 teaspoons low-sodium taco seasoning
- ½ tablespoon olive oil
- Corn or flour tortillas
- Slaw:
- 1 cup shredded red cabbage
- ½ cup carrot peels
- ½ teaspoon lime juice
- ¼ teaspoon garlic powder
- 1 tablespoon mayonnaise
- ½ tablespoon olive oil
Instructions:
- Preheat oven to 375 degrees Fahrenheit.
- Toss tilapia in olive oil and taco seasoning.
- Bake tilapia for 10 minutes, until it flakes with a fork.
- While baking, combine slaw ingredients.
- Once tilapia is done baking, shred fish with two forks.
- Layer shredded fish and slaw in tortillas and enjoy!
Per serving* (for 1 taco): 170 calories; fat 7g; saturated fat 1g; cholesterol 25mg; sodium 340mg; carbohydrate 16g; fiber 3g; total sugars 1g; added sugars 0g; protein 13g; calcium 3%DV; iron 4%DV; potassium 5%DV
The versatile taco
Tacos are a great vessel for any kind of protein, not just fish. Switching up protein sources can keep tacos exciting while maintaining a regular spot on your weekly menu. Here are some other protein ides:
- Black bean mash
- Pulled chicken
- Chimichurri steak
- Roasted tofu
- Chipotle shrimp
*Please note: Nutrition variation may happen due to ingredient sourcing and measurement variations.