Baja Fish Tacos

The Institute of Medicine suggests that adults should consume 10 to 35 percent of their total calorie intake from protein.  However, while considering protein intake, it is also important to choose an overall healthy diet that provides the protein you needed along with other nutrients.

A healthy lifestyle includes a diet low in fat with sufficient protein and carbohydrates, eaten in proper portions (about half of which are fruits and vegetables), and physical activity/exercise.  Enjoy the recipe below, Baja Fish Tacos, for a delicious, well balance meal.

Baja Fish Tacos

Prep Time: 10 minutes; Cook:10 minutes; Number of servings: 4


  • 14 oz. thawed tilapia filets, about 3.5 oz. per serving
  • 1 medium onion chopped, divided
  • 1 medium tomato chopped, divided
  • 1 ripe avocado, chopped
  • 12 oz. broccoli or cabbage slaw
  • 4 servings whole wheat tortillas (check package for serving size)
  • 2 tsp taco dry taco seasoning
  • zest of 1 lemon, about 1 T
  • juice of 1/2 lemon, about 1 T
  • cilantro, fresh, chopped fine, about 2 tbsp.


  1. Chop onion and tomato.
  2. Shred cabbage (or use pre-shredded; non-dressed broccoli slaw).
  3. Place tortillas in the microwave for ~ 30 seconds on medium to make them more pliable.
  4. Chop or slice entire avocado.
  5. Sprinkle tilapia filets on both sides with taco seasoning.
  6. Place in nonstick pan and cook over med heat until pan-side appears white, about 3-5 min.
  7. Flip, adding half the onions and half the tomatoes.
  8. Using the spatula, chunk up and cook fish, trying to evenly distribute with seasonings and vegetables.
  9. Cook the fish about another 3 minutes.
  10. Remove from heat and stir in lemon juice.
  11. Fill tortillas with fish mixture, chopped vegetables, cabbage, cilantro and lemon zest.

Nutritional Info

Calories Per Serving: Calories: 365

Total Fat: 12.5 g; Cholesterol: 57.0 mg; Sodium: 426.8 mg; Total Carbs: 34.0 g; Dietary Fiber: 8.2 g; Protein: 32.2 g

Whole Health

How to Lose a Pound of Body Weight

A person wanting to lose weight needs to burn more calories than are consumed, simple equation.  However metabolism, the rate at which an individual burns calories to maintain their bodily functions, also has an impact.  Metabolism differs from person to person.  It depends on muscle mass, activity level, height, and the sex of the individual.

To lose one pound in a week, a person must either reduce their caloric intake by 3,500 calories or burn an extra 3,500 calories (while keeping intake the same).

So, does that mean when trying to lose weight a person may eat what he/she wants as long as he/she is not eating too many calories?  Answer:  Yes and No.

To sustain health, the quality of the food ingested is important.  Eating low nutrient, fatty and processed foods can cause overeating because these foods are quickly digested, leaving you hungry shortly thereafter and undernourished.

Consuming these foods may lead to development of lifestyle diseases (disease that potentially can be prevented by changes in diet, environment, and lifestyle) such as Type II diabetes, heart disease, obesity, and osteoporosis.

Vegetables, whole grains, fruits, nuts and yogurt will fill you up longer.  Also, they are rich in fiber, vitamins, minerals and antioxidants that promote a healthy heart.  To meet daily requirements, eat a mix of unprocessed, nutrient-dense foods (foods that contain lots of nutrients compared to calories) every day. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

Note:  To maintain good health it is best to not lose more than 1 to 1.5 lb. per week when in weight loss mode.




Maintain good health & muscle tone – stay fit eat vegetables

Eating vegetables provides many health benefits:  Reduces risk of some diseases; Provides nutrients for staying fit and maintenance of muscular health; Vital for (body) growth & function.

Muscles do require protein in order to function.  However it’s also important that the nutrients and antioxidants derived from vegetables are in the diet, too. While some vegetables are currently ‘out-of-season’, winter vegetables are now ‘in season’, providing for many veggie options.  These include (among others):

Avocado   (vitamins A, C & E, potassium, iron and fiber)     

Bok Choy   (vitamin C & A and folate)

Broccoli   (vitamin C, folate, calcium, iron and fiber)

Brussels Sprouts   (vitamin C, A, folate and potassium)

Cauliflower   (vitamin C, folate and fiber)

Celery Root  (vitamin C and calcium and iron)

Parsnips   (vitamin C and folate)

Rutabaga   (vitamin C and A)

Squash – Winter   ( vitamin A, potassium, floate, thiamin and fiber)

Sweet Potatoes   (vitamin A, C, B-6, fiber, copper and potassium).

Veggies also:  are low calories; contain NO cholesterol … watch out for sauces-though…

Enjoy some Winter Roasted Vegetables.