Carb Solutions: Fish Tacos
Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some regular exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how speedy the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much more slowly than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low-glycemic-index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
- The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
On the lookout for a unique, low-carb fish taco recipe? Here’s one that fills the bill with only a few corn tortillas, which is not going to spike blood sugars, considering all the good, fibrous ingredients in this recipe. Also, while citrus juice is an immediate blood sugar booster, eaten whole and especially served with a protein, the blood orange starts at the lower end of the glycemic index and has an even lower impact on blood sugars when served with a protein, like the cod, along with a tasty and unusual slaw.
Just three relatively simple parts to this recipe: the seasoning mix, the broiling of seasoned fish pieces, and the making of a unique cabbage slaw. The fish topping mixture could be considered a little spicy for some tastes. The easy offset is both the slaw and the blood orange garnish, as well as a carb-friendly libation on the side.
Fish Tacos with Blood Orange Slaw
Yield: 6-8 tacos
Ingredients
1 1/2 pounds wild-caught cod
2 tablespoons vegetable oil
1 teaspoon smoked paprika
1 teaspoon dried Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon cayenne pepper
Salt & pepper to taste
2 cups napa cabbage, shredded
1 Blood orange, peeled & chopped
1/4 cup cilantro, chopped, more for topping
1 lime, juiced
pinch of salt and pepper
corn tortillas
4 Watermelon radishes, thinly sliced
1-2 avocados, thinly sliced
Blood orange slices for garnish
Preparation
In a bowl, stir together the paprika, Italian seasoning, salt, pepper, garlic, onion powder, pepper flakes, and cayenne.
Place the cod on a baking sheet and brush it with oil. Sprinkle fish evenly over the top with paprika mixture, then press gently so it adheres. Broil the cod on rack 6 inches below flame for 6 to 8 minutes, or until just opaque and flaky with a fork!
While the fish is cooking, toss together the cabbage, blood orange, cilantro, lime juice, salt, and pepper
To assemble the tacos: add a few forkfuls of fish to the tortilla, top with the slaw.
Plating: Place a thin slice or 2 of avocado and some radish slices in the taco. Garnish with a few slices of blood orange and a carb-friendly libation!
