Thinking Inside the Taco for Good Health

Oct 10, 2011, 3:28 p.m.

In a study, researchers examined the link between dietary habits and cataract risk in older adults. The research showed that adults age 65 and over who limited their meat intake slashed their risk of cataracts by 15 percent. And people who not only limited meat but replaced it with fish and fruits and veggies had the lowest cataract risk of all.

Other good ways to reduce cataract risk? Limit alcohol; cut down your exposure to ultraviolet (UV) radiation; keep your blood sugar under control (diabetes raises cataract risk) and don’t smoke.

So, here’s a tasty way to enjoy fish—and perhaps sharpen your eyesight. The trick is to give the fish a spicy rub and stay away from that deep fryer.

Adobo-Rubbed Fish Tacos

4 tsp. chili powder (New Mexico or ancho chiles give a richer flavor)

2 tbsp. lime juice

2 tbsp. olive oil

1 tsp. ground cumin

1 tsp. onion powder

1 tsp. garlic powder

1 tsp. salt

1/2 tsp. freshly ground pepper

2 lb. mahi-mahi or Pacific halibut, 1/2 – 3/4 inch thick, skinned and cut into 4 portions

Coleslaw

1/4 cup reduced-fat sour cream

1/4 cup low-fat mayonnaise

2 tbsp. chopped fresh cilantro

1 tsp. lime zest

2 tbsp. lime juice

1 tsp. sugar

Salt and pepper to taste

3 cups shredded red or green cabbage

12 corn tortillas, warmed

Preparation

To prepare fish: Combine chili powder, lime juice, oil, cumin, onion powder, garlic power, salt and pepper in a small bowl. Rub adobo rub all over fish. Let stand 20 to 30 minutes.
To prepare coleslaw: Combine all ingredients except cabbage; mix until smooth and creamy. Add cabbage and toss. Refrigerate until ready to use.
Preheat grill to medium-high.
Using a grilling basket to prevent the fish from falling apart, grill the fish until it is cooked through and easily flakes with a fork, 3 to 5 minutes per side. Transfer the fish to a platter and separate into large chunks.
Serve the tacos family-style by passing the fish, tortillas, coleslaw and taco garnishes separately.

Recipe from “Eating Well” magazine.

Print
E-mail