Lighten up, Southwestern-style, with fish tacos
Martha Stewart Living Omnimedia
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These tacos and other Southwestern standbys are high on flavors and spices but low on fat and guilt.
Fish tacos with salsa verde and radish salad
Serves 4
Fish tacos often involve deep-frying and heavy sauces. But here, broiled tilapia is topped with a crunchy radish salad and zingy cilantro-lime sauce -- it's fresher and tastier.
1 bunch fresh cilantro (roots and thick stems removed)
4 tablespoons fresh lime juice (from 2 limes)
3 tablespoons olive oil
Coarse salt and ground pepper
1/2 bunch radishes (about 4 ounces), trimmed, halved and thinly sliced
3 scallions, thinly sliced
1/2 jalapeño chile (ribs and seeds removed, for less heat), minced
1 1/2 pounds skinless tilapia fillets (about 4)
1/2 teaspoon ground coriander
2 corn tortillas (6-inch)
1. Heat broiler, with rack set 4 inches from heat. In a blender, combine cilantro, 2 tablespoons lime juice, 2 tablespoons oil and 2 tablespoons water; season with salt and pepper. Blend until pureed. Set salsa aside.
2. In a small bowl, mix together remaining 2 tablespoons lime juice, remaining tablespoon oil, radishes, scallions and jalapeño; season with salt and pepper. Set radish salad aside.
3. Place tilapia on a rimmed baking sheet; season with coriander, salt and pepper. Broil until opaque throughout, about 4 to 5 minutes; break into chunks.
4. Meanwhile, using tongs, hold tortillas over a gas flame until lightly toasted, about 30 seconds per side (or wrap stacked tortillas in damp paper towels and microwave on high until warm and soft, about 1 minute). To assemble, fill tortillas with fish and radish salad; top with salsa verde and fold.
Nutritional analysis per serving: 439 calories, 15 grams fat, 39 grams protein, 39 grams carbohydrates, 6 grams fiber; 32 percent of calories from fat
Chipotle pork posole
Serves 4
This quick version of a traditional Mexican soup includes canned hominy (a type of starchy corn); look for it in the market's international aisle or by the canned beans. If you like, serve each bowl with a lime wedge.
1 tablespoon olive oil
1 pork tenderloin (about 1 pound), halved crosswise
Coarse salt and ground pepper
1 medium onion, chopped
2 garlic cloves, minced
1 tablespoon minced chipotle chiles in adobo
2 cans (14.5 ounces each) reduced-sodium chicken broth
2 cans (15.5 ounces each) hominy, rinsed and drained
1 can (14.5 ounces) diced tomatoes in juice
1/2 cup fresh cilantro
1. In a large saucepan, heat oil over medium heat. Season pork with salt and pepper. Cook until browned on all sides, about 6 minutes to 7 minutes. Transfer pork to a plate and set aside (reserve pan). Place onion and garlic in pan; season with salt and pepper. Cook over medium heat, stirring occasionally, until onion begins to soften, about 4 minutes to 5 minutes.
2. Add chiles and cook until fragrant, about 1 minute. Add broth, hominy, tomatoes, pork and 2 cups water. Bring to a boil; reduce to a simmer. Cook until an instant-read thermometer inserted in center of pork registers 145 degrees Fahrenheit, about 3 minutes to 4 minutes.
3. Transfer pork to a work surface and shred with 2 forks; return to pan. Top soup with cilantro.
Nutritional analysis per serving: 325 calories, 9 grams fat, 31 grams protein, 30 grams carbohydrates, 4 grams fiber, 24 percent of calories from fat
Chicken-fajita tostadas
Serves 4
These mile-high healthful tostadas made with shredded chicken are piled with produce; they sport a big helping of corn, peppers and onions, plus a fresh tomato salsa.
2 medium onions, thinly sliced
2 bell peppers (ribs and seeds removed), thinly sliced
1 box (10 ounces) frozen corn kernels
1 cup prepared fresh salsa
2 tablespoons olive oil
Coarse salt and ground pepper
2 cups shredded cooked chicken breast
4 corn tortillas (6-inch)
1/2 cup shredded sharp Cheddar
1. Preheat oven to 450. Line a rimmed baking sheet with aluminum foil. On foil, combine onions, bell peppers, corn, 1/4 cup salsa and 1 tablespoon oil; season with salt and pepper.
2. Roast, tossing occasionally, until vegetables are tender and lightly browned, about 15 to 20 minutes. Add chicken, stir to combine and continue to roast until warmed through, about 5 minutes more. Transfer chicken and vegetable mixture to a serving bowl, discarding foil (reserve baking sheet).
3. Arrange tortillas on baking sheet. Dividing evenly, brush with remaining tablespoon oil; top with cheese. Bake until edges are golden and cheese is melted, about 5 minutes to 8 minutes.
4. Dividing evenly, top tortillas with chicken-vegetable mixture and remaining 3/4 cup salsa.
Nutritional analysis per serving: 472 calories, 15 grams fat, 45 grams protein, 41 grams carbohydrates, 5 grams fiber, 28 percent of calories from fat
