Diabetes: It's Personal

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Yay, the sun is shining!

by Jen Ropp, MS RD CDE Rockwood Clinic


Posted on April 22, 2010 at 9:40 AM

 This week’s great weather is a reminder of how lucky we are to live in the Spokane area.  There are so many options for getting outside and being active such as our city and county parks, and local walking and biking trails.  If you have been thinking of taking up a new outdoor activity, consider taking a class offered by the Spokane Parks department.  Information about cost, schedules and how to sign up can be found at their website http://spokaneparks.org/.  Keep in mind diabetes is not a seasonal disease.  It is important to have activities you can do year-round regardless of the weather or season. 

Fish Tacos
½ cup low fat sour cream
½ cup low fat mayonnaise
¼ cup chopped fresh cilantro
1 pkt taco seasoning mix, divided
1 lb white fish
2 Tbsp canola oil
2 Tbsp lemon juice
8 taco shells
Toppings: shredded cabbage, chopped tomato, lime juice

Combine sour cream, mayonnaise, cilantro and 2 tablespoons seasoning mix in small bowl, set aside.
Combine fish, vegetable oil, lemon juice and remaining seasoning mix in medium bowl; pour into large skillet. Cook, stirring constantly, over medium-high heat for 4 to 5 minutes or until fish flakes easily when tested with fork.
Fill taco shells with fish mixture. Top with cabbage, tomato and sour cream mixture, and lime juice
Makes 8 tacos

Nutrition Information (per taco)
Calories: 273
Total fat: 12 gm
Saturated fat: 3 gm
Total carbohydrate: 24 gm
Total fiber: 5 gm

Cooking fish can seem intimidating at times, but to make it easy I suggest purchasing individually frozen, single serving cuts of fish such as tilapia that don’t require any prep work.  I had some of these already in the freezer, so I thought it might be fun to use them to make these tacos.  Instead of cooking the fish in a skillet, I put the seasoned fish in a small glass baking dish and baked in the oven at 400 degrees until flaky (about 10 minutes).  My husband and I prefer soft shell tacos.  Mission® 8'' Soft Taco Multi-Grain Flour Tortillas are nice and soft, and give you a good serving of whole grains and 5 grams of fiber.  This is a light, healthy meal which I can see being part of our spring and summer dinner menu.  We always do a few tomato plants in the summer, so this will also be a fun meal to add homegrown tomatoes!