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Gluten-Free Tilapia Tacos with Zucchini Tortillas

In college we went on a zucchini kick.  It wasn’t necessarily intentional—we just liked zucchini and it turned up in nearly every dinner dish we made, adding a deliciously slightly sweet flavor and a bit of a meaty texture.  Burritos, pasta, wraps, sandwiches, it was there.  Now, as registered dietitians, we appreciate zucchini even more, knowing it is a nutrient-powerhouse, thanks to its’ fiber, phytonutrients, vitamin C and eye protective nutrients (lutein, zeaxanthin and beta-cryptoxanthin).   So the other night when we made a new gluten free taco dish, old reliable happened to be in the house and we just had to add it- -putting a new twist on tacos.

And although we’re registered dietitian nutritionist who appreciate wholesome carbs (you better believe you read that right 😉 !), we don’t mind that this scrumptious taco swaps them for a just as satisfying, lower calorie surprise!  Instead of the traditional white or wheat tortilla say hello to this gluten-free zucchini taco shell that is stuffed with yummy, kickin’ flavors like cayenne-seasoned tilapia, red cabbage, tomatoes, and cilantro! Packed with protein, this dish is super satisfying!

 

Tacos 1 original (1)

 

Psst… looking for more healthy recipes? Please feel free to search this site! And here are a few to try…

 Turkey Stir-fry Fiesta

Lentil Vegetable Soup

One-Pot Black Bean Quinoa Chili with Avocados 

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Gluten-Free Tilapia Tacos with Zucchini Tortillas

Makes two tacos

Ingredients

For the zucchini tortillas:

1 cup zucchini, shredded

1 egg (we use Eggland’s Best because they use an all vegetarian hen feed and their eggs have 25% less saturated fat and 5X the vitamin D of other eggs)

1 tsp. oregano, fresh, chopped

1 tsp. fresh, chopped basil

6 Tbsp. gluten free flour

 

For the filling:

3 ounces tilapia (approx. 1 medium filet)

Dash red cayenne pepper (adjust for personal preference of spiciness)

1/4 cup cabbage, shredded

1/4cup tomato, diced

4 heaping spoonfuls plain Greek yogurt (about ½ cup)

Sprinkle cilantro

1 lime, squeezed for juice

 

Directions

For tortillas

  1. Preheat oven to 350 degrees F and set aside a baking sheet covered in wax paper.
  2. Squeeze out excess juice from the shredded zucchini with your hands and discard juice.
  3. Mix zucchini, egg, oregano and basil in a bowl.
  4. Using a spoon, mix in flour, adding a few tablespoons at a time until all mixed in.
  5. On a cutting board, sprinkle flour and divide the zucchini mixture in half.
  6. Flatten each part of zucchini mixture to a thin, round tortilla shape that is no thicker than 0.2mm thick.
  7. Place the two tortillas on covered baking sheet and place in oven.
  8. Bake for about 20 minutes or until edges are golden brown.
  9. Set aside on a baking rack after they are done.

 

For the filling:

  1. Thaw out fish if frozen.
  2. Spray a skillet with cooking spray and turn on stove to medium heat.
  3. Cook the fish in the skillet. Add a dash of cayenne pepper while the fish is cooking (careful, it may make you sneeze/cough if you get too close!)
  4. After the fish is done cooking, cut the lime in half and squeeze juice over the meat.
  5. Add approximate measurements of toppings such as the fish, cabbage, tomatoes, Greek yogurt, lime juice, and cilantro. (the nutrition facts are for those measurements but you can add more or less to account for your own personal tastes/cravings!!).
  6. Dig in and enjoy!

Nutrition facts (for one taco)

Calories: 198, carbs: 23g, fat: 6g, saturated fat: 1g, protein: 21g, sodium: 100mg, fiber: 2g

Nutrition facts (for two tacos)

396 Calories, 45 g carbs, 12g fat, 2 g saturated fat, 42 g protein, 200 mg sodium, 4 g fiber

 

Tacos 3 original (1)

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Gluten-Free Tilapia Tacos with Zucchini Tortillas
 
Author:
Serves: 2 tacos
Ingredients
  • For the zucchini tortillas:
  • 1 cup zucchini, shredded
  • 1 egg (we use Eggland's Best because they use an all vegetarian hen feed and their eggs have 25% less saturated fat and 5X the vitamin D of other eggs)
  • 1 tsp. oregano, fresh, chopped
  • 1 tsp. fresh, chopped basil
  • 6 Tbsp. gluten free flour
  • For the filling:
  • 3 ounces tilapia (approx. 1 medium filet)
  • Dash red cayenne pepper (adjust for personal preference of spiciness)
  • ¼ cup cabbage, shredded
  • ¼cup tomato, diced
  • 4 heaping spoonfuls plain Greek yogurt (about ½ cup)
  • Sprinkle cilantro
  • 1 lime, squeezed for juice
Instructions
  1. Thaw out fish if frozen.
  2. Spray a skillet with cooking spray and turn on stove to medium heat.
  3. Cook the fish in the skillet. Add a dash of cayenne pepper while the fish is cooking (careful, it may make you sneeze/cough if you get too close!)
  4. After the fish is done cooking, cut the lime in half and squeeze juice over the meat.
  5. Add approximate measurements of toppings such as the fish, cabbage, tomatoes, Greek yogurt, lime juice, and cilantro. (the nutrition facts are for those measurements but you can add more or less to account for your own personal tastes/cravings!!).
  6. Dig in and enjoy!
Nutrition Information
Serving size: 2 tacos Calories: 396 Fat: 12 g Saturated fat: 2 g Carbohydrates: 45 g Sodium: 200 mg Fiber: 4 g Protein: 42 g

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Baked Tilapia with Wild Blueberry-Apple Chipotle Chutney

As registered dietitians, one of the questions we get often is about fish.  So many of you have told us that you hear fish is good for you and you’d like to eat more of it but that you don’t like “fishy” fish.  You’ve asked us about more mild fishes and for some recipes–and so here you have it!  This is a white mild fish–talapia–an easier one for the palate for those “beginner” fish eaters! 😉  Although we find this fish delicious, we especially LOVE the Wild Blueberry-Apple Chipotle Chutney that really adds a delicious sweet and spicy kick. Plus, the Wild Blueberries are packed with anti-inflammatories to help to neutralize damaging particles and keep your bodies cells protected–keeping things peaceful from the inside out. Hello, we see you— healthy body and gorgeous skin!

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Pssst… you may enjoy these lip-smackers

Chocolate Drizzled Granola Balls,

Microwave Chocolate Chip Peanut Butter Cookies,

Skinny Oreo Balls

White Chocolate Drizzled Wild Blueberry Granola Balls!

Baked Tilapia with Wild Blueberry-Apple Chipotle Chutney

Serves 4

Ingredients

4 tilapia filets (about 4 ounces each)
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1 tablespoon canola oil
1/2 teaspoon salt
Ingredients for Chutney
4 cups frozen Wild Blueberries                                                                                                                                                                                                                          1 cup finely chopped Granny Smith apple (two medium apples)
1/4 cup white wine vinegar
1 tablespoon sugar
1 tablespoon honey
3 tablespoons orange rind, grated
1 tablespoon mustard seeds
1 tablespoon chopped canned chipotle chiles in adobo sauce (about 1 chiles), more to taste if you like spicy
1/2 teaspoon ground ginger

 

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Directions

Combine all chutney ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 25 minutes or until thick, stirring frequently. Cool to allow flavors to mingle and fuse together. Can be made a day ahead if you like.
Preheat oven to 425°F. Line a baking sheet with foil and coat with cooking spray.
Drizzle fish with the canola oil. Place on prepared baking sheet.
Combine cumin, ginger and salt; sprinkle evenly over fish.
Bake fish 10 to 14 minutes or until cooked through.

Spoon the chutney over the fish and serve. Enjoy!

Nutrition Information: Calories 322; Fat 8g; Saturated Fat 1g; Carbohydrate 42g; Protein 31g; Cholesterol 64mg; Sodium 470mg; Fiber 9g

The Nutrition Twins work with the Wild Blueberry Association of North America to help people learn about the benefits of Wild Blueberries.  For example, did you know that Wild Blueberry have twice the antioxidants of conventional blueberries?

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Baked Tilapia with Wild Blueberry-Apple Chipotle Chutney
 
Nutrition Information: Calories 322; Fat 8g; Saturated Fat 1g; Carbohydrate 42g; Protein 31g; Cholesterol 64mg; Sodium 470mg; Fiber 9g
Author:
Serves: 4
Ingredients
  • 4 tilapia filets (about 4 ounces each)
  • ½ teaspoon ground cumin
  • ½ teaspoon ground ginger
  • 1 tablespoon canola oil
  • ½ teaspoon salt
  • 4 cups frozen Wild Blueberries 1 cup finely chopped Granny Smith apple (two medium apples)
  • ¼ cup white wine vinegar
  • 1 tablespoon sugar
  • 1 tablespoon honey
  • 3 tablespoons orange rind, grated
  • 1 tablespoon mustard seeds
  • 1 tablespoon chopped canned chipotle chiles in adobo sauce (about 1 chiles), more to taste if you like spicy
  • ½ teaspoon ground ginger
Instructions
  1. Directions
  2. Combine all chutney ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 25 minutes or until thick, stirring frequently. Cool to allow flavors to mingle and fuse together. Can be made a day ahead if you like.
  3. Preheat oven to 425°F. Line a baking sheet with foil and coat with cooking spray.
  4. Drizzle fish with the canola oil. Place on prepared baking sheet.
  5. Combine cumin, ginger and salt; sprinkle evenly over fish.
  6. Bake fish 10 to 14 minutes or until cooked through.
  7. Spoon the chutney over the fish and serve. Enjoy!