Fish Taco Salad

Fish is an important ingredient to a healthy lifestyle.  Lean fish, such as sole, flounder, and halibut, are a great source of protein.  Fatty fish, such as tuna, salmon, and mackerel, are a great source of omega-3 fatty acids.  Omega 3s have many beneficial effects including reducing the risk of heart disease.

Fish Taco Salad

What you'll need:
- 2 Sole (or flounder) filets
- Spice rub:

   -- 1/8 tsp paprika

   -- pinch of chili powder

   -- pinch of cayenne

   -- 1/8 tsp salt

   -- 1/8 tsp dried oregano

   -- 1/8 tsp cumin

   -- 1 tsp lime zest

- 1 tbsp canola oil

- 1 avocado, sliced

- 1/4 cup sliced white onion

- 3 1/2 cups romain lettuce, chopped

- 1/3 cup cherry tomatoes, halved (optional)

For the dressing:

- 1/2 cup plain, fat-free Greek yogurt

- 2 tbsp lime juice

- 2 tbsp finely chopped fresh cilantro

- 1 garlic clove, finely minced

- 1/8 tsp black pepper

- 1/8 tsp salt

What to do:

1.  Mix together all the ingredients of the spice rub.  Spread over both side of each fish fillet.  Let sit.

2.  Mix together the ingredients for the dressing.  Let sit in the refrigerator.

3.  Heat oil in a medium skillet.  When oil is hot, add fillets.  Cook 1 1/2 to 2 minutes each side.  Outside should be slightly crispy and lightly browned, but not flakey.

4.  Evenly divide lettuce, onion, and avocado into two separate serving bowls.  Top each with fish and cilantro dressing.

Nutrition Information:

294 calories, 31g protein, 10g carbs, 4g fiber, 11g total fat, 1g saturated fat, 419mg sodium