Healthy (Tilapia) Fish Tacos

When you see fish tacos at a restaurant, you probably think: not heart healthy. Here's a way to make great tasting fish tacos with a 3:1 heart healthy potassium:sodium ratio.

Fish Preparation:

• Spray both sides of a (4 oz) filet of frozen tilapia with I Can't Believe It's Not Butter Spray (or similar spray) and sprinkle a teaspoon of garlic powder on the top of the filet.
• Cook the filet for 6-8 minutes in your George Foremann Grill (or similar grill).

Tacos (2 total):

• Start with 2 soft corn tortillas (slightly warmed in a toaster oven or microwave, if desired).
• 1 teaspoon of heart healthy salsa on each tortilla [2 tsp total].
• Split 1/8 a cup of low fat (2%) mozzarella across both tortillas.
• Split the (just cooked) tilapia across both tortillas [just cooked means the fish is warm and heats the salsa and mozzarella].

That's it, you have 2 great tasting tilapia fish tacos! The nutrition profile:

• Potassium (mg): 40(tortillas) + 26(salsa) + 20(mozzarella) + 424(tilapia) + 33(garlic) = 543mg.
• Sodium (mg): 10(tortilla) + 26(salsa) + 90(mozzarella) + 64(tilapia) + 2(garlic) = 192mg.
• Fat (g): 1(tortilla) + 0(salsa) + 2.5(mozzarella) + 2.8(tilapia) + 0(garlic) = 6.3g.
• Total: 543mg potassium, 192mg sodium, 6.3g fat - a 3:1 potassium:sodium ratio.

Note that the potassium:sodium ratio is technically 2.83:1 - I'll round that to 3:1 given how good these tacos taste ;-)   Seriously, though, what I do is add a serving of my Vegetable Medley to the 2 tacos to make a complete meal. The nutrition profile of the meal (2 tacos + salad) is as follows:

2 tacos + vegetable medley (w/out mozzarella) meal:

• Potassium (mg): 543(tacos) + 888(salad) = 1431mg.
• Sodium (mg): 192(tacos) + 55(salad) = 247mg.
• Fat (g): 6.3(tacos) + 1.2(salad) = 7.5g.
• Total: 1431mg potassium, 247mg sodium, 7.5g fat - a 6:1 healthy meal!

2 tacos + vegetable medley (w/ mozzarella) meal:

• Potassium (mg): 543(tacos) + 908(salad) = 1451mg.
• Sodium (mg): 192(tacos) + 145(salad) = 337mg.
• Fat (g): 6.3(tacos) + 3.7(salad) = 10g.
• Total: 1451mg potassium, 337mg sodium, 10g fat - a 4:1 healthy meal!

Good tacos, good salad ... Happy & healthy heart! Enjoy...