Prep Time: 10 minutes
Cook Time: 10 minutes
2 medium avocados OR 2 cups prepared guacamole
1 Tablespoon fresh lime juice
1 Tablespoon minced onion
1 Tablespoon chipotle chile puree*
2 Tablespoons low-fat mayonnaise
4 Alaska Cod fillets (4 to 6 oz. each), fresh, thawed or frozen
1 Tablespoon olive, canola, peanut or grapeseed oil
1 teaspoon mesquite or Mexican seasoning
4 flour tortillas (10- to 12-inch), warmed
4 large iceberg or Romaine lettuce leaves, torn or shredded
Mash avocados. Stir in lime juice, onion, chile puree, and mayonnaise; set aside.
Rinse any ice glaze from frozen Alaska Cod fillets under cold water; pat dry with paper towel. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of fillets with oil. Place fillets in heated skillet and cook, uncovered, about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
Turn fillets over and sprinkle with seasoning. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout. Cool slightly and break into large chunks.
To serve, layer about 1/2 cup each avocado spread (almost to edge), seafood chunks, and lettuce on one side of each tortilla. Roll up envelope-style and cut in half.
Variation: Substitute Alaska Pollock or Sole fillets for Alaska Cod; adjust cook time for smaller fillets if necessary.
*Canned chipotle chiles in adobo sauce, pureed.
NUTRIENTS PER SERVING
583 calories, 28 g total fat, 4 g saturated fat, 55 mg cholesterol, 34 g protein, 51 g carbohydrate, 9 g fiber, 594 mg sodium, 118 mg calcium, 800 mg omega-3 fatty acids.