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Related recipes: Beans and Grains, Cheese, Citrus, Corn-Free, Dairy Foods, Easy, Egg-Free, Fish, Grains, Halibut, High Fiber, Kid-Friendly, Low-Sugar, Main Dishes, Seafood, Summer, Tortillas
Add these dishes to make a full meal:
Mexican Rice Casserole with Chiles and Cheese
A fun way to enjoy the fresh flavors of Mexican cuisine all wrapped up in a soft taco. Serve with corn and a green salad.
Yield: 4 servings
1/4 cup (60mL) fresh lime juice, (juice of 2 limes)
1 Tbs (15mL) olive oil
1 Tbs (7g) cumin powder
1 Tbs (7g) chili powder
1/2 Tbs (1g) oregano
1/2 tsp (2g) black pepper, freshly ground
1 1/2 lbs (170g each) halibut steaks, (four steaks)
4 flour tortillas, 10-inch (25cm) diameter)
2 cups (520g) black beans, canned, or made from scratch
1 cup (110g) reduced fat Monterey Jack cheese*, shredded
In a large zip-lock plastic bag or dish with cover, combine lime juice, oil, cumin, chili powder, oregano and pepper; stir well. Add fish to lime marinade and refrigerate at least 30 minutes.
Prepare grill (medium-high heat) and oil the rack so fish will not stick. Place fish on the hot grill and cook 4–5 minutes per side or until fish flakes easily when teated with a fork.
While fish is cooking, wrap tortillas in foil and place on grill to heat.
Place black beans in a microwave-safe dish, cover and heat in the microwave.
When fish is done, place it in a dish and flake with a fork. Assemble tacos by spooning beans into the center of each tortilla, add flaked halibut and top with cheese and salsa. (See the recipe for Mango Salsa.)
Alternate broiling option: Preheat oven broiler, coat broiler pan with vegetable oil spray and broil fish 4–5 minutes per side.
* Allergy notes: The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
