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Alaska Cod Molé Tacos

ALASKA COD MOLÉ TACOS
Prep time:
10 minutes  |  Cook time: 20 minutes  |  Servings: 4 (2 tacos each)

  • 1 teaspoon lemon pepper seasoning
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon red chili flakes
  • 1 cup ready-to-serve canned molé sauce, warmed
  • 2 medium tomatoes, thick-sliced
  • 4 Alaska Cod fillets (4 to 6 oz. each), fresh, thawed or frozen
  • 1 Tablespoon olive, canola, peanut or grapeseed oil
  • 8 small (6 to 7-inch) whole wheat or multi-grain tortillas, warmed
  • 8 lettuce leaves (Romaine, Butter or iceberg)
  • 3/4 cup (6 oz.) Mexican-style sour cream (Mexican crema)

Combine lemon pepper and oregano; set aside. Stir chili flakes into heated molé sauce.
In a heavy nonstick skillet, sear tomato slices on both sides until slightly blackened. Cool slightly; coarsely chop, drain and set aside in small bowl.

Wipe out pan. Rinse any ice glaze from frozen Alaska Cod under cold water; pat dry with paper towel. Heat skillet over medium-high heat. Brush both sides of cod with oil. Place cod in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep fish from sticking.

Turn fillets over and season with lemon pepper and oregano. Cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen cod or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Remove from heat; break into large chunks.

To serve, line tortillas with lettuce. Divide cod and tomatoes between tortillas. Top with 2 tablespoons molé sauce and 1 heaping tablespoon crema.


Nutrients per serving (2 tacos): 638 calories, 24g total fat, 7g saturated fat, 34% calories from fat, 94mg cholesterol, 44g protein, 57g carbohydrate, 7g fiber, 777mg sodium, 99mg calcium, and 730mg omega-3 fatty acids.