Healthy Recipes
Authored By:  Walnut Marketing Board
Serve with a warmed, folded tortilla.
Diet Types: 
Ingredients:
  • 1/2 cup chopped walnuts
  • 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 2 cups corn kernals
  • 1 cup non fat yogurt
  • 1 teaspoon Cumin
  • 1 tablespoon honey
  • 1 pound whitefish fillets
  • 1 1/2 cups tomatoes, chopped
  • 4 cups shredded napa cabbage or cole slaw mix
  • 3 tablespoons chopped cilantro
  • 2 tablespoons chopped green onion
  • 1 lime, 1/2 for juice, 1/2 for garnish
  • cilantro sprigs for garnish
  • 6 fat free flavored tortillas
  • Serves: 6
    Cooking Time: 30 minutes - one hour
    Instructions:
    Preheat oven to 350 degrees. Pour water over walnuts and drain. Spred walnuts on a parchment lined baking sheet and sprinkle with chili powder and salt. Bake for 5-7 minutes, until lightly browned. Set aside. Increase oven temperature to 400 degrees. Place corn in a single layer on a nonstick baking sheet. Place on top rack of oven and bake for 10 minutes. Set aside. Place whitefish on a separate nonstick baking pan. Cut a piece of cooking parchment large enough to cover fish. Spray parchment lightly with canola cooking spray. Press parchment, sprayed side down, onto the surface of the fish. Bake at 400 degrees for about 10-15 minutes, until fish is firm to the touch.

    In a small bowl, combine yogurt, cimin and honey. Set aside. In a large bowl, combine corn, tomatoes, napa cabbage, cilantro, lime juice, green onion, and 1/2 of the seasoned walnuts. Divide the tomato mixture evenly between 6 plates and top with equal portions of the whitefish. Drizzle yogurt dressing over all. Top with remaining walnuts, lime slices, and cilantro sprig. Serve with a warmed, folded tortilla.

    Provides 1.82 grams omega 3s.


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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 374
    Calories from Fat 124
     % Daily Value*
    Total Fat 14g21%
      Saturated Fat 2g10%
      Mono Fat 4g 
    Cholesterol 44mg15%
    Sodium 439mg18%
    Total Carbs 42g14%
      Dietary Fiber 5g21%
      Sugars 0g 
    Protein 24g 
    Iron19%
    Calcium19%
    Vitamin C36%
    Vitamin E4%
    Vitamin A9%
    Vitamin B-1213%
    Vitamin B-625%
    Pantothenic acid13%
    Niacin24%
    Riboflavin24%
    Thiamin27%
    Folate29%
    Selenium36%
    Manganese40%
    Copper20%
    Zinc14%
    Potassium22%
    Phosphorus40%
    Magnesium21%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.