Thursday, January 26, 2012

Healthy, Light and Foodie Friendly: Baked Ono Tacos

Baked Ono Tacos with Salsa Slaw,
Roasted Corn and Red Pepper Chutney and
Mango Avocado Cream

Healthy food doesn't have to be bland.  Using the right ingredients, spices and cooking techniques can make even the pickiest of eaters happy with a healthy meal.  Fortunately, I live with my husband who will eat just about anything, and Baby Bodhi who will try anything!

For my birthday that just passed, one of my friends bought me some beautiful spice rubs, one of which was called "Arizona Dreaming." It's full of chipotle powder, paprika, garlic and lots of wonderful other Southwest spices.  I used that as my rub for my Ono, but if you don't have anything fancy like that at home, some good old fashioned taco seasoning will work just fine.

I wanted some heat, some acidity, and some sweetness with these tacos, without adding tons of calories. I made a "salsa slaw," which was just my normal salsa recipe with some shredded cabbage.  That gave me the fire I was looking for with the jalapenos from the salsa.  For the acidity, I made a tangy roasted corn and red pepper chutney with cilantro, apple cider vinegar and some garlic infused olive oil.  I finished off with the sweetness by making a mango avocado cream.  I threw a mango and two avocados in an immersion blender with some of the left over rub from the fish and it was the perfect, sweet little "cherry on top."

Baked Ono Tacos

Prep Time: 20 minutes / Cook Time: 15 minutes / Servings: About 6 tacos
Baked Ono Tacos with
Salsa Slaw, Roasted Corn
and Red Pepper Chutney and
Mango Avocado Cream

Tacos
Ingredients:
  • 4 Hawaiian Ono Fish fillets (about 4 oz. each)
  • 4 tbsp. Southwest seasoning or rub
  • 6 Corn Tortillas
Steps:
  1. Rub the seasoning on both sides of the fish fillets. Place the fillets on a cookie sheet and broil in the oven for 10-12 minutes, until the fish is just cooked through. Break the fillets up into bite size pieces. 
  2. Warm the tortillas in the oven for 3-4 minutes. Place a few of the fish pieces into the center of each tortilla. Garnish with salsa slaw, roasted corn and red pepper chutney and mango avocado cream (recipes below).
Salsa Slaw
Ingredients:
  • 1/4 head green cabbage, finely shredded
  • 1 medium tomato, chopped
  • 3 scallions, chopped
  • 1 medium serrano chile, membrane and seeds removed, chopped
  • juice of 1 lime
  • salt and pepper to taste
Steps:
  1. Combine all ingredients into a large mixing bowl and stir well.
Baked Ono Tacos with
Salsa Slaw, Roasted Corn
and Red Pepper Chutney and
Mango Avocado Crea

Roasted Corn and Red Pepper Chutney

Ingredients:
  • 1 ear of yellow corn
  • 1 whole roasted red pepper (from a jar)
  • 2 tbsp. finely chopped fresh cilantro
  • 3 tbsp. apple cider vinegar
  • 2 tbsp. garlic infused olive oil (or 2 tbsp. olive oil and 1/2 tsp. garlic powder)
  • salt and pepper to taste
Steps:
  1. Place the corn in the oven and broil for about 5 minutes.  Turn over and broil for an additional 5 minutes.  Remove from heat, allow to cool for about 10 minutes.  Remove the husks and with a large knife,  cut straight down the ear of corn, removing the kernels.  Transfer the kernels to a large mixing bowl and discard the ear.
  2. Chop the roasted red pepper into small bits.  Transfer to the mixing bowl with the corn.
  3. Add the cilantro, vinegar and olive oil to the mixing bowl.  Stir until all ingredients are combined.  
  4. Season with salt and pepper, stir again until combined.
Mango and Avocado Cream
Ingredients:
  • 2 avocados, peeled, pitted and chopped
  • 1 medium mango, peeled, seeded and chopped
  • 1 tsp. Southwest seasoning or rub
  • salt and pepper to taste
Steps:
  1. Combine all ingredients in an immersion blender or food processor.  Mix on high speed for about 30 seconds, until mixture is smooth and creamy. 

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