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Great Grilling for Father’s Day – The MyPlate Way

Updated: 06/11/2014 7:22 AM
Created: 06/10/2014 5:00 AM KAALtv.com

Looking for that perfect gift for dad this Father’s Day?  Make him a meal that is both delicious and nutritious. Your Hy-Vee dietitian Jen Haugen suggests refreshing Fish Tacos with a Zesty Pineapple Slaw. Jen will show you how to perfectly grill fish fillets and make your fish burst with flavor.

Grilling Fish: Two simple tips for grilling fish are have a clean, hot grill, and making sure the grill racks are well oiled. Preparing your grill is the key to grilling the perfect fish fillet. 

The MyPlate Way: Oftentimes we want to make meat the star of the show. This Father’s Day make sure all parts of the MyPlate are represented in your meal for dad’s best health. 

Celebrate Dad: Grill dad a delicious and nutritious Father’s Day dinner with Fish Tacos with a Pineapple Slaw.

Fish Tacos with Pineapple Slaw

Prep Time: 10 min     Grill: 6 to 8 minutes

Serves: 6 (2 tacos each)

All you need

2 cups Hy-Vee coleslaw mix

1 cup fresh pineapple pieces

3 tablespoons diced red bell pepper

1 green onion, sliced

3 tablespoons Hy-Vee plain Greek yogurt

¾ teaspoon Hy-Vee salt, divided

2 ¼ teaspoons Siracha Hot chili Sauce, divided

2 tablespoons Hy-Vee Select olive oil

2 teaspoons Hy-Vee chili powder

2 (12 ounces each) packages Hy-Vee frozen mahi-mahi fillets, thawed

12 (6 inch) flour or corn tortillas

1 small lemon, cut into 8 wedges

All you do

  1. Grease grill rack. Preheat grill to medium- high heat for direct cooking.
  2. For pineapple slaw, in a medium bowl, combine coleslaw mix, pineapple, red pepper, onion, yogurt, ¼ teaspoon salt and ¼ teaspoon Siracha sauce; set aside.
  3. In a medium bowl, combine olive oil, chili powder and remaining ½ teaspoon salt; dip both sides of each fillet in oil mixture to coat. Place fish skin-sides down on grill rack.  Grill, covered without turning for 6 to 8 minutes or until fish flakes, easily with a fork. Transfer to a plate, keep warm. Grill tortillas about 20 seconds per side or until warm and slightly grill- marked. Break fish into bite size pieces; sprinkle with remaining 2 teaspoons Siracha sauce and squeeze juice from 2 lemon wedges over fish. Divide fish and slaw among tortillas. Serve with remaining lemon wedges for squeezing over tacos.  

Nutrition Facts:

10 g fat, 2 g saturated fat, 0g trans-fat, 85 mg cholesterol, 870 mg sodium, 37g carbohydrates, 3g fiber, 7g sugar, 27g protein, Daily values: 20% vitamin A, 45% vitamin C, 10% Calcium, 20% iron.

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.