15-Minute Feast: Fish

Turn a Mexican takeout favorite into a healthy post-workout dinner

Greek yogurt can substitute for sour cream, butter, and oil.

FOR MANY GUYS, the only way to make fish palatable is to fry it and smother it in a fatty sauce. Sounds delicious, but that approach won’t aid your efforts to stay lean. Instead, leave the bread crumbs off and use nonfat Greek yogurt for dressing, like we did in our tasty fish taco salad.

FISH TACO SALAD

MAKES 2 SERVINGS

1/4 cup nonfat Greek yogurt
2 tbsp lime juice
Salt and ground black pepper and ground black pepper
1 jalapeño pepper, halved lengthwise
21/2 cups shredded red cabbage
4 green onions, thinly sliced
2 tbsp olive oil
1 lb cod fillet, cut into strips
1/2 cup chopped fresh cilantro

  1. Mix yogurt and lime juice together in a bowl and season with salt and pepper. Reserve half the mixture in another bowl.
  2. Mince half the jalapeño pepper and save the other half. Toss cabbage, green onions, and minced jalapeño in remaining yogurt mixture  until slaw is mixed.
  3. Place oil and jalapeño half in a skillet skillet over medium heat. Season over medium cod with salt and pepper. Pan-fry fish in skillet until golden brown and easily flaked with a fork, 5-6 minutes. Discard jalapeño.
  4. Pour cabbage slaw into a bowl and add fish. Mix together and top with reserved yogurt mixture and cilantro.

NUTRITION PER SERVING

490 CALORIES 61g PROTEIN
29 CARBS 16g FAT
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