Tag Archives: coleslaw

Tilapia Tacos with Kale Slaw and Greek Yogurt Guacamole

By Courtney Mangers, dietetics student at University of Nebraska–Lincoln

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I get excited for summer when the grass starts turning green, and the sun stays out longer! With summer flavors and colors, this tilapia taco recipe gives a tasty and refreshing change to your typical taco. I found this recipe on the USDA Mixing Bowl website, I think it is a perfect meal to eat with family or while entertaining guests.

Although this recipe has a lot of ingredients going into it, it is quick to put together. It also was only about $3.00 per serving, with plenty of leftovers to make more!

Ingredients: 

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For the Tacos:

  • 1 tablespoon vegetable oil
  • 1 cup fresh pineapple, cut into 1-inch chunks
  • 1 red onion, peeled and cut into 1-inch chunks
  • 1 orange, red, or green bell pepper, seeded and cut into 1-inch chunks
  • 24 cherry tomatoes
  • 2 fresh tilapia fillets
  • 8 corn tortillas
  • 1/2 cup low-fat Mexican cheese blend

For the Slaw:

  • 1/2 cup shredded cabbage
  • 1/2 cup finely chopped kale
  • 1/4 cup peeled shredded carrots
  • 1/4 cup fresh cilantro
  • 1/4 cup red onion, peeled and diced
  • 1 tablespoon vegetable oil
  • 3 limes, juiced
  •   Salt and pepper to taste

For the Dip:

  • 2 avocados, pitted
  • 1 cup yogurt
  • 1 garlic clove, peeled and minced
  • 1/4 cup chopped fresh cilantro
  • 3 limes, juiced
  •   Salt and pepper to taste

Equipment:

  •   4 skewers

Directions:

  1. Grill the vegetables and fish: Grease the grill lightly with vegetable oil to prevent sticking and preheat to medium-high. Place the fruit and vegetables on 4 skewers, alternating the pineapple, onion, bell pepper, and cherry tomatoes. Cook the veggies and fish, turning once, about 5 minutes per side, or until cooked through and browned on the outside.

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    Grill Vegetables and Tilapia

  2. Meanwhile, make the slaw: In a large bowl, combine all the slaw ingredients and mix thoroughly.
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Kale Slaw

3. Make the dip: In a blender or food processor, combine all the dip ingredients. Blend until just mixed, then season to taste with salt and pepper.

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Greek Yogurt Guacamole

4. Warm each tortilla in a frying pan over low heat. Flip then sprinkle with 1 tablespoon of cheese and heat until the cheese melts. Place each tortilla on a plate and top with ¼ piece of fish and a few grilled vegetables. Top each with 1 big spoonful of cabbage slaw, drizzle with Guacamole-Yogurt dip, roll up, and serve.

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Now it’s time to put it all together!

Recipe source: USDA What’s Cooking – USDA Mixing Bowl.

Versatile Coleslaw

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This recipe will help you make half your plate fruits and vegetables. Cabbage can be steamed, baked, or stuffed, as well as eaten raw.
Makes: 6 servings (approximately 1 cup, each)

Ingredients

  • 6 cups cabbage (shredded)
  • 1 carrot (cleaned, peeled, and shredded)
  • 2 tablespoons light mayonnaise
  • 1/2 cup cider vinegar (or white vinegar)
  • 1/4 cup sugar
  • 1 teaspoon mustard (or dry mustard seed)
  • 2 teaspoons celery seed (if you like)
  • 1/4 teaspoon salt (optional)

Directions

  1. Place the shredded cabbage and carrots in a large bowl.
  2. In a separate bowl add mayonnaise, vinegar, sugar, mustard, and salt. If using celery seed, add that too.
  3. Mix the cabbage and carrots well with the dressing.
  4. Chill in the refrigerator for at least 1 hour before serving.

Source: Available at www.usda.gov/whatscooking and adapted from food.com

Alice’s Notes: This is a very basic coleslaw recipe that can be made from ingredients you probably already have in your kitchen, especially the dressing ingredients. Possible alternative purchased salad dressings include: classic coleslaw dressing, ranch dressing and poppy seed dressing. Other ingredients you could add include:

  • Sliced or diced apples
  • Mandarin oranges
  • Diced green pepper
  • Raisins or dried cranberries
  • Green onions
  • Sunflower seeds
  • Peanuts
  • Pineapple