Endocrine Disorders
Tuna isn't just for sandwiches. Try this super-quick family friendly recipe for fish tacos on a weeknight — no cooking required!
Ingredients
6 whole-wheat flour tortillas1 12-ounce can tuna packed in water, drained
2 cups shredded iceberg lettuce
2 medium tomatoes, chopped
1 small onion, chopped
4 ounces grated, reduced-fat Monterey Jack or cheddar cheese
Taco sauce or fat-free sour cream (optional)
Directions
Before you begin: Wash your hands.
- Place two heaping tablespoons of tuna across the middle of each tortilla.
- Add lettuce, tomatoes, onion and cheese to each taco.
- Fold in half, and serve with taco sauce and sour cream (optional).
Variation
Substitute low-fat refried beans for tuna, and toss in a few sliced black olives.
Nutrition Information
Serving size: 1 taco
Serves 4
Calories: 238; Total Fat: 8.9g; Saturated Fat: 2.8g; Cholesterol: 37.3mg; Sodium: 551mg; Total Carbohydrate: 26.3g; Dietary Fiber: 3g; Protein: 22.8g.
Jodie (Jo Ellen) Shield, MED, RD, LD, is co-author of Healthy Eating, Healthy Weight for Kids and Teens from the Academy of Nutrition and Dietetics.
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