Thursday, 12 January 2017

Fish Tacos and food facts on fish...

Fish contains vitamin D, selenium, is high in protein, and is low in saturated fat. Fish also contain omega 3 fats, found to be beneficial for both the heart and brain.  

Canada's Food Guide recommends consuming at least 2 portions of fish every week. 

What is a portion?
2 1/2 ounces
125mL or 1/2 cup

Concerned about mercury content?

It is true that fish absorb the mercury present in their environment. Larger varieties of fish that eat smaller fish will often have the highest mercury content, as they consume the mercury contained in the those smaller fish.

Mercury can be harmful to the developing brain which is why pregnant and breastfeeding women, babies, and children are at the most risk.

Limit your consumption of these fish:

  • Tuna ("light" tuna and skipjack, yellowfin, and tongol varieties contain less mercury)
  • Shark
  • Swordfish
  • Marlin
  • Orange Roughy
  • Escolar 

Recommended amounts of these varieties:

General population: 150g/week (or two servings)

Pregnant women/Breastfeeding women: 150g/month
Children 6-12 months: 40g/month
Children 1-4: 75g/month
Children 5-11: 125g/month

Main Message:

The numerous health benefits of consuming fish greatly outweigh the risks. Often, the average Canadian does not meet Canada's Food Guide recommendation of 2 servings of fish per week. Try adding more fish to your diet with the delicious recipe below!

Fish Tacos Recipe

Serves: 2
Time: 30 minutes 


2 haddock fillets (~75g each)
1/4 cup onion, chopped

2 whole wheat tortillas
4 Tbsp Tzatziki
100g low fat cheddar cheese, shredded

1/2 a medium size avocado, chopped
1/4 cup cherry tomatoes, halved
1/4 cup green onion, diced
1/2 cup spinach, chopped

Haddock Breading:
1/4 cup skim milk
1 tsp salt
1 tsp pepper
3 Tbsp grated parmesan cheese
1/4 cup breadcrumbs


1. Preheat oven to 400°F.
2. In a small bowl combine skim milk, salt, and pepper.  In a separate dish, combine parmesan cheese and breadcrumbs. Dip haddock fillets, one at a time, into milk mixture and then into breadcrumb mixture; pat until fillets are covered.
3. Place coated haddock fillets on a baking sheet or glass dish. Add chopped onion around the haddock. Cook for 15 minutes or until flaky.

4. While fish is cooking, prepare vegetables and shred cheese.

5. Warm tortillas by placing in oven, directly on a rack for ~2 minutes.
6. Spoon 2 Tbsp of tzatziki on each warmed tortilla and sprinkle with shredded cheese.
7. Add one cooked haddock fillet and some cooked onion to each tortilla and top with prepared vegetables. Roll up, and enjoy!

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