Fish Taco Quinoa Bowl - dummies

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

In this flat-belly recipe for tasty fish tacos you serve the filling in bowls instead of taco shells. In addition to the fish, this dish includes high-protein quinoa (KEEN wah), low-salt black beans, and corn. The recipe calls for haddock, but you can substitute cod or pollock. Don’t eat fish? Use chicken, ground beef, or tofu.

Prep time: 5 minutes

Cook time: 35 minutes

Yield: 4 servings

16 ounces haddock filets

2 tablespoons taco seasoning

1 lime, sliced into circles

2 teaspoons olive oil

1 red bell pepper, seeded and diced

1 onion, peeled and diced

1 tablespoon minced garlic

One 15-ounce can low-sodium black beans, rinsed and drained

One 15.5-ounce can no-salt-added yellow corn, rinsed and drained

4 cups romaine lettuce, shredded

2 cups quinoa, cooked

2 Roma tomatoes, diced

  1. Preheat the oven to 450 degrees F, and spray a large glass baking dish with cooking spray.

  2. Place the haddock filets in the baking dish, and sprinkle with taco seasonings. Place the lime slices on top of the filets and drizzle 1 teaspoon of the olive oil over the filets.

  3. Bake for 10 to 12 minutes, or until the filets begin to flake with a fork.

  4. Meanwhile, in a nonstick skillet, heat the remaining teaspoon of olive oil over medium heat. Sauté the pepper, onion, and garlic until softened.

  5. Stir in the black beans and corn and cook until heated through.

  6. In 4 serving bowls, layer the lettuce, quinoa, vegetables, tomatoes, and haddock filets. Top with your favorite toppings.

    Try salsa, cilantro, avocado, or Greek yogurt as toppers.

Per serving: Calories 422 (From Fat 53); Fat 6g (Saturated 1g); Cholesterol 65mg; Sodium 712mg; Carbohydrate 61g (Dietary Fiber 10g); Protein 34g.