Healthy Fish Tacos For Your Family Movie Night

I usually make my fish tacos with fried fish, as in my photos here.  However, recently, I have been aware of the amount of sodium and fat I am eating these days.  So, for a change, I have been testing making my fish tacos by sauteeing the fish instead of frying.  I have also been experimenting with herbs and spices instead of salt since there is so much sodium in so many of the foods we eat.  Surprisingly, they taste just as good because of the seasonings in the guacamole and the salsa.  Plus, I have the pleasure of knowing they are truly healthy and still way yummy!  Even if you decide to fry your fish, you can omit deep frying and salt.

I have used catfish, tilapia, and whiting to make these.  You can use cod, flounder or any other white fish you have available.  I use the prepared standing taco shells, just because I like the idea that you can sit them up side-by-side and they don't fall over so much.

Ingredients

2 Tbs extra virgin olive oil
1 lb catfish, tilapia or cod fillets
*Salt and fresh ground pepper to taste, if necessary
Guacamole
Salsa
**Light sour cream or Homemade Fish taco sauce (See Below)
Shredded reduced-fat cheddar or Colby Jack cheese
Shredded lettuce
8 Stand and stuff taco shells

Preparation

Heat oil in skillet over low-medium heat.  Add the fish.  Add *salt and pepper if desired and cook slowly on each side for about 3-4 minutes or until the fish flakes easily.  I like to add a couple of tablespoons of water if the fish starts sticking to the bottom of the pan and then cover to steam until fish is done. Season with garlic salt. Remove from heat.

Place fish into shells and add toppings.  I usually start with the lettuce, fish, then guacamole on top; salsa, light sour cream or my homemade tartar sauce and cheese

*In my quest for no added salt recipes, I have combined ground savory, basil, dill to season the fish.  It has been a delicious substitute and has made the fish have really succulent.

My Homemade Tartar Sauce

1/2 cup light mayonnaise
1/2 cup low or non-fat yogurt
2 Tbs dill relish
1/2 tsp cumin seeds
1/2 tsp dried dill
1/2 tsp dried oregano or Italian seasoning
1/2 tsp basil
1 teaspoon ground cayenne pepper or to taste

In a medium bowl, mix together yogurt and mayonnaise.  Stir in dill relish, oregano, cumin seeds, dill, and cayenne.  Let stand to blend flavors while preparing tacos