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Fish Tacos with Kary Osmond

Fish Tacos with Kary Osmond

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kary.jpgKary Osmond, the host of CBC's fabulous new cooking show Best Recipes Ever, which airs weekdays at 3pm EST (right after Steven and Chris!), joined Steven in the kitchen again to make fish tacos!







Fish is a vital part of a heathy diet. It's low in fat and high in protein - and Kary's here to give you a recipe that will get even the most finicky of fish eaters to ask for seconds!


Grilled Corn and Avocado Salad
Chipotle sauce gives a subtle smokiness to the salad and is not as hot as regular hot pepper sauce. However, you can substitute 1/4 tsp (1 mL) regular hot pepper sauce. Instead of grilling the corn, you can use 4 cups (1 L) cooked corn kernels.

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Ingredients:
8 corn cobs, husked
2 tbsp (25 mL) vegetable oil
2 celery stalks, chopped
1 sweet red pepper, diced
1/2 cup (125 mL) diced red onion
1 avocados, peeled, pitted and diced

Dressing:
1/4 cup (50 mL) lemon  juice
2 tbsp (25 mL) minced fresh mint (or 1 tsp/mL dried)
2 tbsp (25 mL) vegetable oil
1 tsp (5 mL) chipotle hot pepper sauce
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1/4 tsp (1 mL) granulated sugar


Preparation:
Brush corn with oil. Place on greased grill over medium-high heat; close lid and grill, turning frequently, until lightly grill-marked, 15 to 20 minutes. Let cool; slice kernels off cob.

Dressing: Meanwhile, in large bowl, whisk lemon juice, mint, oil, hot pepper sauce, salt, pepper and sugar. Add celery, red pepper and onion; toss to combine. (Make-ahead: cover and refrigerate corn and salad separately for up to 24 hours.)

Add corn and avocado; toss gently to combine.

Fish Tacos
Fish is a healthy choice because it is low in fat and high in protein. Lots of vegetable toppings only add to the nutrition. This recipe makes 4 servings.

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Ingredients:
1/2 cup (125 mL) shredded carrot 
1/4 cup (50 mL) thinly sliced red onion
1 tsp (5 mL) lime juice
1/4 cup (50 mL) light sour cream or plain yogurt
1 tbsp (15 mL) minced fresh coriander
1 green onion, minced
8 small flour tortilla or corn tortillas
1 plum tomato, diced
1/2 avocado, peeled and diced

Fish:
1 lb (454 g) tilapia fillets or catfish fillets
1 tbsp (15 mL) vegetable oil
1 tsp (5 mL) chili powder
1/2 tsp (2 mL) dried oregano
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper

Preparation:
Fish: On plate, combine oil, chili powder, oregano, salt and pepper; add fish and turn to coat.
Place on greased grill over medium-high heat; close lid and grill, turning once, until fish flakes easily when tested, about 5 minutes.

Meanwhile, in small bowl, combine carrot, red onion and lime juice. In separate small bowl, combine sour cream, coriander and green onion.

Break fish into chunks; divide among tortillas. Top with sour cream mixture, carrot mixture, tomato and avocado.


 

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