Fish Taco Bowl

A shortcut for this Fish Taco Bowl: Substitute a mild or medium store-bought salsa for the pico de gallo. Look for one with 150 mg sodium or less per 2 Tbs. serving.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 30 mins
Makes: 4

Ingredients

• 1½ cups cooked brown rice
• 1½ cups raw or cooked corn kernels
• 1 roasted red pepper, diced
• 2 cups shredded red cabbage
• 1 Tbs. white balsamic vinegar (or white, red wine, or rice vinegar)
• 1 cup diced fresh tomatoes
• ¼ cup diced white onion
• ½ jalapeño, seeded and minced (optional)
• ¼ tsp. + ¼ tsp. kosher salt
• ¼ tsp. chipotle powder or smoked paprika
• ¼ tsp. ground coriander 
• ¼ tsp. ground cumin
• ¼ tsp. freshly ground black pepper
• 4 tilapia fillets
• 1 Tbs. extra-virgin olive oil
• 1 ripe firm avocado, sliced
• 1 cup tortilla chips
• 1 lime, cut into wedges or ½ cup Cilantro Lime Vinaigrette

Instructions

1. In a medium bowl, toss together the rice, corn, and red pepper. 
2. In a small bowl, toss the cabbage with the vinegar. (Using a vinegar other than the white balsamic? Add a pinch of sugar.)
3. Make the pico de gallo: In a medium bowl, toss the tomatoes, onion, and jalapeño with ¼ tsp. salt. 
4. In a small bowl, mix the chipotle powder, coriander, cumin, black pepper, and the remaining ¼ tsp. salt. Blot the fish dry with a paper towel, then season with the spice mixture. 
5. In a large nonstick pan over medium heat, heat the oil until shimmering. Sauté the fish until fragrant and very lightly browned, 1-2 minutes. Gently turn the fish over and sauté until cooked through, about 1 minute. Cut or break into bite-sized pieces.
6. Assemble the bowls: Divide the rice mixture into 4 bowls. Top with the fish, pico de gallo, cabbage, and avocado. Serve with the tortilla chips and the lime wedges or vinaigrette. 

Cilantro Lime Vinaigrette

Makes: about ½ cup or 8 Tbs. 

Ingredients

• 1 cup loosely packed cilantro leaves and tender stems, roughly chopped
• ½ jalapeño, seeded and minced
• 3 Tbs. extra-virgin olive oil
• 2 Tbs. fresh lime juice
• ¼ tsp. kosher salt

Instructions

1. In a blender, combine all the ingredients and process until smooth. 

Nutrition Information

Per serving (2 cups with lime wedges): 

• Calories: 470
• Total fat: 17 g 
• Sat fat: 3 g
• Carbs: 52 g
• Fiber: 9 g
• Total sugar: 7 g
• Added sugar: 0 g
• Protein: 30 g
• Sodium: 370 mg

Per serving (2 cups with 2 Tbs. vinaigrette):

• Calories: 560
• Total fat: 27 g
• Sat fat: 4.5 g
• Carbs: 52 g
• Fiber: 9 g
• Total sugar: 7 g
• Added sugar: 0 g
• Protein: 30 g
• Sodium: 490 mg