8 Corn tortillas
2 lbs. Cod fish
1 Tbsp Chipotle powder
3 Tbsp Vegetables oil
3 Tbsp Flour, all purpose
Lime wedges and lettuce (for garnish – not included in the nutritional analysis)
- Heat oil in pan. Add flour and chipotle in bowl and dredge fish into it.
- Pan Fry fish until fish reaches 145 degrees F.
- Wrap tortillas in tea towel and warm in oven.
- Squeeze lime juice on fish and serve.
- Serve with green salad, Waldorf salad, coleslaw or steamed vegetables.
- Calories: 227.2 KCal
- Protein: 27.6 g
- Carbohydrates: 12.9 g
- Fibre: 1.4 g
- Total Fat: 6.8 g
- Sodium: 99.3 mg
- Phosphorus: 235.01 mg
- Potassium: 324.47 mg
Servings per recipe: 8
Serving size: 146 g
3.94 Protein choices
0.86 Carb choice
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup