High Protein Fish Tacos


Gastric bypass, gastric banding and gastric sleeve weight loss surgery patients are instructed to eat a high protein, low-carbohydrate diet following weight loss surgery. Most bariatric centers suggest patients consume protein in the range of 60 to 105 grams per day while keeping fat intake at less than 47 grams a day based on a 1,200-calorie diet. Carbohydrates should come in the form of low-glycemic fresh vegetables and fruits. It all sounds quite complicated, but with a little planning and practice weight loss surgery patients can enjoy a variety of recipes prepared in a healthy manner that respects the needs of the bariatric diet.

A main dish should optimally be 20 grams of protein or greater. Keep in mind on average 1-ounce of animal protein (meat, poultry, fish, shellfish) has roughly 7 grams of protein so you will want to eat at least one 3-ounce serving of animal protein to get 20+ grams per meal. One egg or 1-ounce of whole cheese each have about 6 grams of protein, and it takes 3-ounces of tofu to get 6 grams of protein.

This great fish taco recipe fits the bill – and better yet – it takes less than 15 minutes to prepare. Serve it with a side of lightly dressed slaw and you have a meal the whole family can enjoy.

Fish Tacos


1 pound fresh or frozen skinless cod, orange roughy, or other fish fillets (1/2- 3/4-inch thick)

2 teaspoons low-sodium Mexican seasoning blend

1/4 teaspoon salt

1 medium lime

1/2 cup dairy sour cream

8 romaine lettuce leaves or four 8-inch low-carb whole wheat tortillas


Thaw fish, if frozen. Preheat broiler. In a small bowl combine Mexican seasoning and salt. Rinse fish: pat dry with paper towels. Measure thickness of fish. Sprinkle seasoning mixture over both sides of each fish fillet. Place fish on the greased unheated rack of a broiler pan. Tuck under any thin edges. Broil about 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork.

Meanwhile, finely shred enough peel from lime to make 1/2 teaspoon. Cut lime in half: squeeze enough juice to make 1 tablespoon. In a small bowl stir together the 1/2 teaspoon lime peel, the 1 tablespoon lime juice, and sour cream. Set aside.

Using a fork, flake fish into bite-size pieces. Divide fish among romaine leaves; roll up. Dress with sour cream mixture and serve warm. Serves 4. Per serving: 154 calories, 22g protein, 6g fat (3 saturated), 3g carbohydrate.


Source by Kaye Bailey

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