Eating Light, Eating Right: Healthy Lettuce Wrapped Fish Tacos

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Photo Credit: © Arcoss | Stock Free Images & Dreamstime Stock Photos.

Eating healthy doesn’t have to mean giving up all of your favorite foods, it simply means finding new ways of making them that include healthier ingredients, and less fat and calories. Tacos are a favorite of many people around the world and one of the easiest foods to make in a healthy way. This recipe for lettuce wrapped tacos is a complete meal including fruit, veggies, and healthy pieces of fish. It is also low in carbohydrates, and sugar which is great for those who need to watch their blood glucose levels. Combined with a wonderful pineapple salsa these tacos are wonderful blend of color, taste, and texture.

Recipe For Pineapple Salsa


  • 1 cup fresh diced pineapple
  • ½ cup chopped sweet red pepper
  • ¼ cup chopped red onion
  • 2 Tablespoons chopped fresh cilantro
  • 1 chopped and seeded jalapeno pepper
  • 1 teaspoon lime zest
  • Pinch of salt


In a medium size-mixing bowl combine all the ingredients except the fresh cilantro. (Reserve this for sprinkling on top of the salsa once it is in the taco.) Set salsa in the refrigerator while you prepare the fish tacos.

Fish Tacos


  • 1 pound fresh or frozen cod, sole or flounder
  • 1 Tablespoon lemon juice
  • 1 Tablespoon olive oil
  • 1 teaspoon taco seasoning
  • ½ teaspoon minced garlic
  • 12 large iceberg lettuce leaves


Arrange fresh or thawed fish in 2-quart square baking dish. In a small bowl whisk together lemon juice, olive oil, taco seasoning, and garlic. Pour over fish coating well, and then turning fish over so both sides are coated in the marinade. Chill for 15 or 20 minutes.

Grill fish for 5 or 6 minutes or until done and flaky. Move to cut board and cut into or flake into one-inch portions. Spoon into lettuce leaves, top with pineapple salsa and sprinkle chopped cilantro over the salsa, wrap the leaves and serve immediately.

By using the lettuce leaves in place of flour or corn tortillas, and substituting fish for more fatty ground beef you are cutting about 2/3 of the calories you would normally find in a taco.  In addition, replacing pineapple salsa for sour cream further reduces the calorie level.  The fish also gives you some omega-3 fatty acids, while the combined vegetables and fruit covers most of the rainbow of colors in these foods providing you with a wide array of vitamins, minerals, and other nutrients all in one tasty and fun dish that everyone in your family should enjoy!




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