Private Cooking Lesson with Linda Johnson

I go to Linda's house once a month to teach, however she is already a great cook so I don't know that I'm teaching her all that much anymore, but I love seeing her.  She is working on a cookbook for the quilt guild and is always involved in community service projects.  She is a really neat woman.
Saturday's Menu:  Albondigas Locas Soup (Crazy Meatballs), Pecan Crusted Oven Fried Chicken, Blueberry Muffins
We had a great time making these dishes.  There were so many vegetables in the meatball soup I wasn't sure if Linda's husband would like it, but he thought it was great and so did Linda.  The recipes for the soup and blueberry muffins are in previous posts so I won't repeat them here.  I love the blueberry muffins because they are reduced fat, have no refined sugar, and taste great.  In fact, I got one out of my freezer this morning to take to work for a snack.  Too bad I wrote my recipe down wrong when I took it to Linda's and it left out a cup of flour, 1 1/4, rather than 2 1/4 cups!  Oops, no wonder the muffins were smaller.  Linda, please forgive me!  They still tasted really good though.  The oven fried chicken was a big hit.  If you're craving fried chicken, try it.


Pecan Crusted Oven Fried Chicken
1 pound boneless, skinless chicken breasts
2 large eggs
1/4 cup non fat milk
1/2 cup finely chopped pecans
1/3 cup cornmeal
1/3 cup whole wheat or white whole wheat flour
1 tsp salt
1 tsp onion powder
1/2 tsp cayenne pepper
1/2 tsp black pepper
1 T Smart Balance or Earth Balance

Preheat oven to 425 degrees.  Line a 13 X 9 pan with foil.  In a wide bowl whisk the eggs with the milk.  In another bowl, mix the pecans, flour, cornmeal and seasonings.
Rinse the chicken, pat it dry, and dip into egg mixture, then dredge in flour mixture.  Place in baking pan and dot each piece with Smart Balance.  Bake until golden brown, 20-30 minutes, depending on thickness of the chicken.   295 calories for  a 4 ounce serving.

Albondigas Locas Soup

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Open Face Mexican Omelet

If you wake up hungry for a big omelet filled with lots of flavor you'll enjoy this recipe.  It looks like a huge amount of food but only has 310 calories.  Since I've been more active, exercising daily, weight lifting, dog walking, etc. I work up a big appetite and there are times when I want a large portion of food.
I have a book called, The Volumetrics Eating Plan, which shows pictures of food side by side where one is a typical 300 calorie meal, say a small regular omelet filled with meat and cheese next to a huge omelet filled with some meat and lots of vegetables.  There's something to be said for getting that big plate of food when you're really hungry! 

I usually have all the filling ingredients on hand for use in my salads and soups.  I have started using only organic, low sodium beans after seeing the high sodium content on cans of regular beans. 


Open Face Mexican Omelet
1 serving
1 egg
2 egg whites
1/4 cup skim milk
1 ounce reduced fat colby jack cheese, shredded or cut into small pieces
1 T light sour cream
1 T corn
2 T black beans (I like reduced sodium, organic Westbrae, Central Market)
1 T chopped red bell pepper
1 T chopped onion
1 T finely chopped scallions
2 T chopped mild green chile (canned or frozen if you're like me and have a stockpile of Hatch chile in your freezer)
1/2 tsp ancho chile powder
1/4 tsp garlic powder
1/4 tsp cumin
freshly ground sea salt and pepper
2 multigrain tortilla chips, broken into small pieces
1 T finely chopped cilantro

Mix egg and whites with skim milk and set aside.  Heat skillet to medium high and spray with non stick spray. Saute the bell pepper and onions for 2-3 minutes.  Reduce heat to medium and add the corn, black beans, scallions and spices.  Heat for 1-2 minutes.  Remove from pan to a bowl.
Wipe out pan and return to heat.  Spray with non stick spray and heat to medium high.  Add egg mixture and let it cook briefly before adding the reserved vegetables.  Add the cheese.  Reduce the heat and when cheese is melted, remove the omelet to a large plate by sliding it out of the pan.

Top with the light sour cream and sprinkle with cilantro, scallions and chips.

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Top 5 Lunches

A typical lunch salad, "taco style" with beans, avocado,
tomatoes, salsa, tortillas chips, low fat cheese

On February 5th I wrote about my top 5 breakfasts, so I thought I should also write about my top 5 lunches.  I take my lunch to work nearly every day.  I work in a federal prison so going out to lunch is not very convenient.  Part of my job requires me to stand in the inmate dining hall at lunch time to be available to the inmates for their questions and requests so "standing mainline" as it is called, takes up around 45 minutes from 11:15-12:00, roughly.  I have lunch at a table in my office or sometimes in my conference/lunch room.  Now and then I go out for lunch with friends and that can be a little challenging when trying to eat healthy.  I like to go to Terra Mediterranean Grill or Sushi Axiom.  Sweet Tomatoes and Panda Express are fine for a quick meal.
I choose the absolute healthiest things on the menu and always have lots of salad and/or vegetables, lean protein and small portion of grains/rice.  But, it's a lot harder to eat healthy at restaurants, for me anyway, so I prefer to take my own lunches.

Top 5:

1. Salads--please see previous posts describing spinach salad (what's for lunch?) and red leaf lettuce salad (a salad a day).  I take salads nearly every day and add grape tomatoes, avocado, a protein (fish, chicken, beans, hard boiled egg), crunchy things like pita chips or tortilla chips,almonds, dried cranberries, and leftovers.  I always make my own vinaigrette in a minute by putting a tsp of balsamic vinegar, a little Dijon mustard, a drop of honey, some water, garlic powder, salt and pepper, 1 T of olive oil in my little to go container and shake it well.  Sometimes I vary it with red wine vinegar and lemon in addition to the balsamic vinegar.
I don't like bottled dressing at all, and the more you make your own dressing, the easier it gets.

2.  Oven Roasted Fish--any fish can be easily prepared this way:  1 pound (or 1/2 pound) salmon, halibut, snapper rinsed and dried.  Place a piece of foil on a baking sheet. Spray it with olive oil or non-stick spray.  Place whole piece of fish, skin side down, on foil.  Season with Mrs. Dash, 21 Seasoning Salute, or your favorite no salt seasoning.  Lightly sprinkle with sea salt.
I have a convection oven so I convect roast it at 400 degrees for 20 minutes, less for thin fish, so if you're making flounder it make only take 10 minutes.  If you have a regular oven, just bake at 400 degrees.  Fish is done when it flakes easily with a fork.
Don't overcook it!  I can use the fish for 4 lunches, and salmon tastes great warm or cold.
I will put the fish on my salad or sometimes eat it with 1/2 cup brown rice and leftover cooked vegetables such as green beans or carrots.  A Japanese style obento is always good too.  This would be a section of fish, some Japanese rice, hard boiled egg, seaweed, and cucumbers or maybe cooked squash, and pickled ginger.  (I will do a post on obento soon.)

3.  Soup--I posted previously about the "treasures in my freezer" which included several types of soups, all homemade.  By lunch time the frozen soup is thawed a bit and heats up quickly in the microwave.  A hot bowl of chicken and wild rice soup or vegetable chili with a few whole wheat crackers and low fat cheese is a great lunch.

4.  Sandwich--I only use 1 piece of bread, a tortilla or a very small bun for sandwiches.  I like to get the roasted turkey breast at Central Market which is made in house and does not have preservatives and does not seem oversalted.  I also make my own grilled chicken, either on the grill outside or in the oven.  Like the fish, I place boneless skinless chicken breasts on foil and convect roast for 20 minutes, turning halfway in between.  The chicken is tender, juicy, and flavorful.  I can use a few slices of this chicken for a sandwich, on a salad, or with rice and vegetables.  If I make a wrap sandwich I'll use a little mustard, lettuce, tomato and low fat cheese.

5.  Amy's Organic dinners--The only frozen, prepared meals I ever eat are Amy's.  I always keep a few on hand in case I'm rushing around in the morning and don't have time to fix my lunch.  The Amy's burgers are great on sandwiches as well.  I like the black bean enchilada dinners or the Indian dinners.

There you go--my typical week of lunches.

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Spicy Tuna Chirashi-zushi or Deconstructed Spicy Tuna Roll

I love spicy tuna rolls but I didn't feel like making them for a pot luck at the Fort Worth Japanese Society.  I had a thought about making them in the form of tossed sushi and calling it "Spicy Tuna Chirashi-zushi".  When I goggled it, sure enough it was already done by someone else.  There are, after all, very few original ideas left.  No problem, I had my own version in mind and that is what I made.  This makes a very large amount, enough for 10-12 servings, so reduce it in half or even make a smaller amount and make 2 bowls, 1 portion each.
I picked up a pound piece of big eye tuna, sushi grade, at Central Market.  You have to ask for it at the seafood counter and they keep it frozen in the back.  It's about $20.00 per pound.  Always use frozen fish for sashimi or sushi!  Keep it frozen until you are going to use it, then run cold water over it while it's still in the package.  Don't defrost it completely before you cut it.  Once you cut it, keep it cold, on a chilled plate, on ice, etc. The "fresh" fish you see in the case may have the same name, i.e., tuna, salmon, etc. but it is not for sushi.  You must sear it if you want to eat it rare and never eat it raw. 
Start with really great rice, short grain sushi rice, in the bulk section at Central Market is fine, or buy a bag of high quality Japanese rice.  I use Hitomebore, which I bought recently at H Mart in Houston.
I use an electric rice cooker, a Zojirushi fuzzy logic type, expensive but well worth it.  Perfect rice every time! 
3 cups rice--rinsed well, until the water is almost clear
3 cups water
Allow rice to soak for 20 minutes.
Cook in a heavy pot over medium heat for 10 minutes, reduce to very low and cover with a tight fitting lid.  Cook another 10 minutes or longer, until the rice is completely transparent.

Sushi Vinegar
5 T rice vinegar
1 1/2 tsp sea salt
2 T sugar
Whisk ingredients together is a small bowl.
Place hot rice in a large bowl and add sushi vinegar.  Gently mix, turning the rice over until each grain looks plump and the vinegar has been absorbed.  Fan the rice for about 30 seconds to give it a glossy appearance.  Let it cool covered with a moist kitchen cloth to keep it from drying out.

1 pound big eye tuna, cut into even 1/2 inch pieces
2 avocados cut in 1/2 inch pieces
1 piece nori, roasted over a gas flame, or electric burner to re-crisp, then cut into very thin 2" strips with scissors
1/2 cup seasoned mayonnaise * 
1/4 cup Sriracha
1/4 cup finely chopped chives

*Seasoned Mayonnaise
1/2 cup mayonnaise
1 T rice vinegar
1 tsp sugar
1/2 tsp salt
1 T lemon juice
Mix above ingredients together.  Place in a squeeze bottle with a small tip.

Arrange 1/2 the sushi rice in a large shallow, attractive bowl.  Place 1/2 the cut up tuna and avocado on top of the rice.  Sprinkle with the seaweed.  Drizzle with mayonnaise and sriracha in alternating lines.  Place the rest of the rice on top and repeat, ending with sprinkled chives. Sprinkle toasted sesame seeds on top or tokibo (flying fish roe), if you are lucky enough to have some!

This was very popular at the potluck and several older Japanese women told me how much they enjoyed my "tuna rice".  My mother would have been very pleased.

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What's for lunch?

Spinach salad is a nice change from my usual red leaf lettuce and mesclun or field green salads.
I always have washed baby spinach or a bag of spinach from Oak Hills Farm, which is triple washed and ready to eat.  Now and then I make a half dozen hard boiled eggs and keep them on hand for snacks, breakfast, or a salad.  I got the idea for this spinach salad from a blog called "Lynn's Weigh".  She once weighed over 300 pounds and lost 168 pounds.  Better yet, she's kept if off since 2007!  She eats a lot of salads for meals and I tried some of her toppings with this salad.  I also used my light balasamic vinaigrette that I make fresh whenever I have a salad.  I posted that recipe previously but it's really just a teaspoon of balsamic vinegar, 1/2 tsp. Dijon mustard, a few drops of honey, a tablespoon of olive oil, a tablespoon of water, freshly ground pepper, shaken up in a little container.  I put it in a zip loc sandwich bag in case it drips after I use it.  I had this spinach salad for dinner last night and it was full of flavor, crunch, and very satisfying.  Also pictured is my snack of fresh raspberries and Greek yogurt mixed with Truvia.

Loaded Spinach Salad

2-3 cups spinach leaves, cut into bit size pieces
1/2 cup chopped or shredded carrots (I cut up some carrot sticks)
1/2 tomato, chopped or several grape tomatoes
1/4 cup pinto beans (I used Ranch style with jalapeno, rinsed and drained--but use any bean you like.)
1 ounce low fat cheese, shredded or cut into small pieces (I used Finlandia Havarti)
1 T sliced almonds
few slices red onion
1 hard boiled  egg, chopped
4 crushed whole wheat pita chips
2 T low fat balsamic dressing (homemade)

Place all ingredients in a large plastic container.  Mix with dressing when ready to eat and add pita chips.

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250 Calorie Breakfast Taco

I love breakfast burritos and tacos but they can be a caloric nightmare with sausage, cheese, eggs, and a big tortilla.  I quickly put together a lighter option by using Southwestern Egg Beaters, low calorie cheese, and chicken sausage on a whole wheat tortilla.  It was very filling and tasted great.
There are so many heallthier sausages now, some made from chicken, others vegetarian, but all with low or no cholesterol.  The chicken sausage I used was nitrate free as well.  Egg whites can be substituted for egg beaters.

Recipe
1/2 cup Southwestern Egg Beaters (or egg whites)
1/2 Applegate Farms chicken apple sausage, sliced
1 slice (1 ounce) reduced fat colby jack cheese, shredded
1 whole wheat flour tortilla
salsa, if desired

Heat a skillet to medium high. Spray lightly with non-stick spray.  Add slices of sausage and brown on both sides.  Add eggs or Egg Beaters to pan and mix with sausage.  Add cheese.  Move to side of pan and place tortilla in pan.  Put mound of egg mixture on tortilla and fold in half.  Lightly brown tortilla on both sides.  Serve with salsa.

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Pot Roast

I know pot roast doesn't sound too exciting but once you try this one you will change your mind.I had a big crowd at my house on Sunday and just wanted a simple meal to braise in my Dutch oven while I relaxed.  Chuck roast is my favorite cut for pot roast and this reicpe, adapted from one I saw Anne Burrell make on Food Network.  Any other pot roast I've made seem bland and uninteresting after this one.  It was so sad that there were no leftovers!

Pot Roast

1 T grapeseed oil

4 pound chuck roast, cut into 4 large pieces

3 ribs celery, sliced

2 onions, sliced

1 pinch crushed red pepper

3 cloves garlic, chopped

1/2 cup tomato paste

1/2 cup red wine vinegar

4 cups stock (chicken or beef)

3 bay leaves

2 star anise

1 large sprig fresh thyme

2 strips of orange zest

Preheat oven to 350 degrees. Coat a Dutch oven with grapeseed oil and bring to medium high heat.  Sprinkle the meat with kosher salt and pepper.  Brown on all sides and remove from pan.

Drain excess oil, lower heat to medium, add a little new oil and add the celery, onions, and crushed red pepper to the pan.  Season the vegetables with salt and cook until soft, about 8 minutes.  Add garlic and cook for 1-2 minutes.  Add the tomato paste and cook for 1-2 minutes.  Add the vinegar and 3 cups of stock.  Add the bay leaves, orange zest, star anise and thyme.  Return the meat to the pan, cover and put in the oven for 1 hour.

Remove from the oven, turn meat and cook for another hour.  If the liquid has gone done, add another half cup of stock.  Return to oven and cook for another hour.  Remove and add more liquid if necessary and cook for another half hour.  Remove the meat, skim any excess fat from the liquid, slice the meat and serve with the pan juices.

I served it with mashed potatoes and a salad.



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Chocolate Truffle Cake with Ganache and Chantilly Cream

For Valentine's Day I wanted to make my family a chocolate "gift" instead of buying boxes of storebought chocolate.  Everyone was coming for dinner tonight so I made a chocolate truffle cake.  This is a very rich cake so a little piece is all you need.  If you're going to eat chocolate you might as well eat some really good chocolate and enjoy every bite. The very small sliver of cake I had was rich and velvety and I savored it.  My husband, on the other hand, ate 2 large pieces and said it was better than chocolate desserts he's had in fancy restaurants.  I take that as a great compliment since we've eaten in some very fine restaurants around the world.

Make this cake for your valentine!




Chocolate Truffle Cake (adapted from Gwin Grimes flourless chocolate cake)

1 pound Callebaut dark chocolate (I used the chips sold in the bulk section in Central Market, semi-sweet calets)
8 ounces unsalted butter, cubed
1/2 cup sugar
6 large eggs
1 T brewed coffee
1/2 tsp salt

Cut a piece of parchment paper to fit the bottom of a 9 inch springform pan.  Butter the sides with softened butter.  Cut a large piece of heavy duty foil or two pieces of regular foil and cover bottom and 3/4 of the way up the side of the pan with the foil.

Melt the chocolate and butter in a saucepan over low heat, stirring frequently.  Remove from heat and set aside to cool slightly.

In the bowl of an electric mixer fitted with the whisk attachment, pour in the sugar and eggs.  Beat on hgih speed for about 5 minutes, or ontil the mixture is light in color and has tripled in volume.

Turn the mixer to low and pour in chocolate and butter mixture.  Continue to mix on low speed until the chocolate is completely mixed in.  Add the coffee and salt.

Pour the batter into the prepared pan.  At this point you can either bake the cake or cover the pan with plastic wrap or foil and refrigerate for 8 hours or overnight.
When you are ready to bake the cake, preheat the oven to 300 degrees F.  Boil about 4 cups of water in a medium saucepan. Place the cake in a large roasting pan and pour the boiling water around the cake pan until it reaches about 3/4 up the side of the pan.  Bake the cake for about 35 minutes or unitl the cake is slightly puffed and the center is still slightly jiggly.  It will continue to cook after it's removed from the oven, and will get completely firm once it is chilled. 

Remove roasting pan and cake from the oven and let the cake cool for about 15 minutes in the water.  Remove and let cool on the counter for another 30 minutes.  Remove the ring, frost the cake with warm ganache and let it sit at room temperature for 1 hour. Serve the cake or wrap the cake and chill it for a few hours.  When it's cold it will cut better. Cut it like cheesecake by running hot water over the knife, drying it quickly, cut cake, repeat with each slice.

Ganache
8 ounces Callebaut semi-sweet calets
1/2 cup heavy cream
1 T sugar
1 T light corn syrup
2 T butter

Heat cream, sugar and syrup in a small saucepan to a boil.  Pour over chocolate chips.  Stir the mixture and add the butter.  Stir again until smooth.  Cool slightly before pouring on cake.

Serve with Chantilly Cream (whipped cream).
1 cup heavy cream, whipped with 2 T confectioner's sugar

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Unbelievably Good Blueberry muffins

No exaggeration, I thought these blueberry muffins were unbelievably good!  The recipe is a bit different from the usual muffin recipe but the end result tastes just as good to me and the muffins were huge and have under 200 calories.  You can easily double that with a bakery muffin the same size.  They also freeze well and can be heated briefly in the microwave for breakfast.
Blueberry Muffins
3/4 cup Organic Turbinado raw cane sugar
1/2 cup Organic Brown Rice Syrup (or substitute with the cane sugar if you can't get this ingredient)
3 T Smart Balance or Earth Balance butter
3 egg whites
3 T Fage 2% or 0% Greek yogurt
1 tsp vanilla
1 1/4 cup King Arthur white whole wheat flour
1/2 tsp salt
1 1/2 tsp baking powder
3/4 cup non-fat buttermilk
1  1/2 cups blueberries
Preheat oven to 375 degrees.
In a medium mixing bowl, cream together the Smart Balance and cane sugar, by hand.  Add the brown rice syrup.  Next add the yogurt and vanilla extract.  Blend until smooth.
Place the flour, salt, baking powder and baking soda in a bowl and whisk until blended together.
Add 1/2 the flour mixture to the creamed mixture.  Slowly add the buttermilk, folding until smooth.
Follow by adding the remaining flour.  Mix until blended.  The batter will be thick.
Froth the egg whites unitl white and foamy with a large whisk by hand or by electric mixer.
Fold them into the batter.  Gently fold the blueberries into the batter but do not overmix.
Line a 12 muffin tin with papers (or spray with non stick spray).  Divide batter evenly.  Bake 20-25 minutes or until toothpick comes out clean.  Makes 12.

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Brown Rice and Vegetable Saute

I really like brown rice but if you don't make it right it is really awful.  I usually make a whole bag of it, measure out 1/2 cup portions and freeze it.  My favorite method for cooking brown rice is kind of strange but produces perfect rice every time.  I use an 8 quart pot, fill it 2/3 of the way with water and bring the water to a boil.  I rinse the brown rice, usually Lundberg's short grain organic brown rice or brown rice from the bulk section at Central Market, anywhere from 2 cups to a whole bag (1 pound).  I simmer the rice uncovered, just like you would cook pasta, for about 30 minutes.  Check it and if it's still too hard, cook a little longer.I then drain the rice in a colander and place the rice back in the pot, put the cover on and let it steam for about 10 minutes, off the heat.  It will be tender, fluffy, and perfectly cooked, ready to eat plain or in various recipes.  I take the frozen portions to work sometimes and cook on high for 45 seconds in the microwave.

For the brown rice and vegetable saute I use bits and pieces of vegetables I have on hand, however for a formal recipe:

Brown Rice and Vegetable Saute

1 T vegetable oil

1 small onion, diced 1/4 inch

1 clove garlic, minced

1 T fresh ginger, grated

1/2 cup chopped zucchini, diced, 1/4 inch

1/2 cup chopped carrots, diced, 1/4 inch

1/2 bell pepper, diced, 1/4 inch

2 cups cooked brown rice

3 T low sodium soy sauce

2 T chopped cilantro, and 2 T finely sliced scallions for garnish

1 egg or 2 egg whites (optional)

other options include 1/2 cup cooked beef, chicken, or tofu

Heat oil in large skillet and saute the onion, garlic, and ginger stirring constantly.  Add vegetables and cook until tneder but still a little firm.  Add brown rice, soy sauce, and sesame oil.  Sprinkle with cilantro and scallions and mix well.  I also used an egg this time.  Push the rice to the side and add either 2 egg whites or 1 egg that has been beaten.  Cook and then mix with the rice.  This recipe also freezes well.  A serving of the brown rice and vegetable saute with a piece of fish or chicken and a salad makes a delicious dinner.  Try it and let me know how you like it.

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Checking in on 365 Days of Healthy Eating



Artisan Baking Company Muligrain Bread, toasted with organic chunky peanut butter, sliced banana and a light spread of honey

It's been a month and a few days since I pledged to take charge of my eating and use my culinary talent to cook and eat healthier to get my weight off once and for all.  I am down 6 pounds and counting!
I have managed to post nearly every day, although I took the last couple days off to work on taxes and to help my son move, but I was still cooking and taking photos of food I prepared.  Today I wanted to share my top 5 breakfasts.  With the exception of the first two, where I explain how I made it, the others are from previous posts in January. 

Breakfast parfail with Fage 2% yogurt, mixed with Truvia, layered with Kashi Toasted Berry Crumble and fresh blueberries

Soleil Omelet with 1 egg, 2 whites, sun dried tomatoes, goat cheese, and baby spinach 

Breakfast sandwich with Rudi's organic whole wheat muffin, nitrate free turkey bacon, egg, and reduced fat cheese

French Toast with Artisan Baking Company Harvest 9 grain bread

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Fish Tacos

I picked up some really nice red snapper on Monday at Central Market and planned to make fish tacos.
I rushed in the door from my weight training with Sandra Kidd and put the snapper on a piece of foil, sprayed with olive oil, made a quick spice rub and sprinkled it on the fish.  While the fish was baking I made a "Baja sauce" in my small food processor I keep on the counter, ready to go.  I had a bowl of lettuce in the crisper already washed and dried so I shredded it and washed a cut a few grape tomatoes.
When the fish was ready I heated a skillet and sprayed it with olive oil spray, warmed a few corn tortillas, then filled them with the fish, a little lettuce and sauce.  A squeeze of lime and we were eating fantastic fish tacos within 30 minutes.






Fish Tacos  (for 2)
12 ounces red snapper
1 tsp ancho chile powder
1/4 tsp cumin
1 clove garlic, minced or 1/2 tsp garlic powder
1/4 tsp salt
1/4 tsp freshly ground pepper
Mix spices and rub on fish.  Convect roast at 375 degrees or bake at 400 for 20 minutes.  Do not turn.

Baja sauce
2 T light mayo
2 T light sour cream
1 avocado, seeded and scooped out of the shell
2 T cilantro, chopped
1 jalapeno pepper, seeded and chopped
1 T lime juice
1 T salsa
Process in food processor until well blended.  Add salt and pepper to taste.

Heat a large skillet and spray with non stick spray until medium hot.  Warm corn tortillas on both sides, and remove to a plate.  Put approximately 3 ounces of fish, some lettuce, and sauce on each tortilla.  Serve with a squeeze of lime, if desired.

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