Photo by B.navez/ Free Software Foundation
By Rachel Raya
As a new mom, one of my daily challenges is coming up with heart healthy dinners that are quick and easy to prepare. This simple fish taco recipe is both tasty and loaded with nutrition, and my husband – picky eater though he is – just loved it.
Nearly every ingredient in this recipe is thought to have heart-health benefits. I have listed those benefits under each ingredient.
6 pieces freshwater trout (For a richer flavor, use salmon, tuna or mackerel).
- Fish types rich in Omega-3 fatty acids are thought to reduce the risk of heart disease and stroke by decreasing inflammation, lowering triglycerides and blood pressure, boosting immunity, and reducing blood clotting.[1]
¾ cup fresh or canned corn
¼ cup cooked black eyed peas or diced chickpeas
- Legumes are good sources of protein and rich in dietary fiber, which has been shown to decrease risk of coronary artery disease.[2]
½ sweet onion, finely chopped
- Onions are nutrient-rich and offer phytochemicals beneficial to health.[3]
1 avocado, cut in small chunks
- Avocados are an excellent source of monounsaturated fats and are packed with nutrients including dietary fiber, vitamin C, vitamin B6, vitamin E, magnesium, potassium, and folate. They are sodium and cholesterol free.
2 limes
- Limes are packed with Vitamin C, an essential nutrient.[4]
Cayenne pepper powder
- Cayenne pepper is high in vitamin A and contains vitamin B6, vitamin E, vitamin C, riboflavin, potassium and manganese. It is thought to increase blood circulation.[5]
*¼ teaspoon salt (Can make without salt if you have high blood pressure)
¼ teaspoon pepper
Whole wheat or corn tortillas
*Low-fat shredded cheese
1 – 2 tbsp. Extra Virgin Olive Oil
- Rich in antioxidants. When replacing unhealthy fats in the diet, this oil, which has a higher proportion of monounsaturated fat, may help reduce the risk of coronary artery disease.[6]
Preheat the oven to broil. Mix together the salt, pepper and a few dashes of cayenne pepper (more if you want it extra spicy). Use a basting brush to lightly coat the fish with extra virgin olive oil, and sprinkle the fish on both sides with the spice mixture, then rub it in.
Place the fish on a broiling pan and cook on each side for about 3 minutes.
In a separate bowl, mix together the corn, black eyed peas, onion, and avocado. Squeeze the juice of one lime into the mixture. Add a couple dashes of salt, pepper and cayenne pepper.
When the fish is done cooking, take out of the broiler and let cool for at least 5 minutes. Squeeze the juice of one lime onto the fish and cut the fish into chunks.
Place the fish & corn salsa mixture into a tortilla and top with some low-fat shredded cheese if you like.
Texas Health Heart 
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