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Fish Tacos with Pickled Shallots


    Fish Tacos with Pickled Shallots



    This is a great recipe to shake up taco night. Shallots generally have a mild onion flavour and are a good source of vitamins A and C as well as potassium.

    1 lb (450 g) halibut (or other firm white fish, such as tilapia or cod)
    3 Tbsp (45 mL) extra-virgin olive oil
    1 tsp (5 mL) ground coriander
    2 tsp (10 mL) dried oregano
    1 tsp (5 mL) smoked Spanish paprika
    1 tsp (5 mL) turmeric
    1/2 tsp (2 mL) salt
    1/4 tsp (1 mL) freshly ground black pepper
    2 cups (500 mL) red cabbage, shredded
    1 carrot, grated
    1/3 cup (80 mL) fresh cilantro leaves
    8 small corn tortillas
    Pickled shallots (recipe below)
    Your favourite salsa, as garnish
    Fat-free sour cream, as garnish
    Lime wedges, as garnish

    Rinse fish under cold water and pat dry with paper towel. Cut into 2 in (5 cm) pieces.

    In bowl whisk together olive oil, coriander, oregano, paprika, turmeric, salt, and pepper. Add fish and gently stir to coat in marinade. Refrigerate at least 30 minutes.

    Meanwhile toss together cabbage, carrot, and cilantro in large bowl. Set aside.

    Heat nonstick sauté pan over medium heat. Working in batches, remove several pieces of fish from marinade and cook until lightly browned and flaky, about 1 to 2 minutes per side. Place on plate and cook remaining fish.

    To assemble, warm tortillas on both sides in clean frying pan over medium heat. Top warm tortilla with cabbage mixture, a few pieces of fish, and some pickled shallots. Garnish with your favourite salsa, sour cream, and a squeeze of lime juice if desired.

    Serves 8.

    Each serving contains: 177 calories; 15 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 3 g fibre; 432 mg sodium

    Pickled Shallots

    3 large shallots
    1/2 cup (125 mL) red wine vinegar
    2 Tbsp (30 mL) raw cane sugar
    1/2 tsp (2 mL) salt
    1 small dried red chili (optional)

    Peel and slice shallots into 1/8 in (0.25 cm) thick rings. Separate the slices into rings; discard any green sprouts or discoloured rings.

    Place vinegar, sugar, salt, and dried chili (if using) in small saucepan. Bring to a simmer over medium heat and stir in shallot rings. Bring mixture back to a simmer and cook for 30 seconds. Pour hot pickled shallots into bowl and let cool at room temperature. Shallot rings will turn glassy as they cool. Cover and store in refrigerator for up to 3 weeks.

    Makes about 1 cup (250 mL).

    1 Tbsp (15 mL) contains: 16 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 4 g carbohydrates; 0 g fibre; 75 mg sodium

    from "Onions, Garlic, and Leeks!", alive #354, April 2012


    Fish Tacos with Pickled Shallots




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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.