Fish Tacos

FISH TACOS WITH MANGO, CORIANDER AND TOMATO SALSA AND AVOCADO QUINOA SALAD

SERVES 4-5
READY IN: 25-28 MINUTES
PREP TIME: 20 MINUTES
COOK TIME: 18 MINUTES

MANGO, CORIANDER AND TOMATO SALSA
flesh of 1 ripe mango, diced (alternatively you can use 425g canned mango)
3 tomatoes, diced
½ red onion, finely diced
juice of 1 lemon
½ cup roughly chopped coriander

AVOCADO QUINOA SALAD
½ cup red quinoa
pinch of salt
1 cup water
½ iceberg lettuce, roughly chopped
1 avocado, sliced
½ red onion, thinly sliced
¼–½ cup chopped coriander
extra virgin olive oil and lemon juice, to dress

FISH TACOS
600g boneless, skinless white fish fillets
2 tablespoons plain flour
1 tablespoon Cajun spice
1 teaspoon salt
2 tablespoons oil
1 tablespoon butter
12 taco shells
½ cup natural unsweetened thick Greek yoghurt or sour cream

PREHEAT oven to 180°C.

1 Combine all salsa ingredients together in a bowl. Season
to taste with salt and set aside.

2 Place quinoa, salt and water in a small pot and bring to the
boil. Stir, cover with a tight-fitting lid and reduce to lowest
heat to cook for 12 minutes. Turn off heat and leave to steam,
still covered, for a further 5 minutes.

3 Pat fish dry with paper towels and remove any remaining
scales or bones. Cut into large 2cm-thick fingers. Combine
flour, Cajun spice and salt in a dish; coat fish well in the flour
mixture, shaking off any excess. Heat oil and butter in a large
(preferably non-stick) fry-pan on medium heat. Cook fish in
two batches for 1-2 minutes each side, or until just cooked
through. Don't worry if the fish breaks up a little in the pan
during cooking - it's nice to have smaller pieces that go a
little bit crispier on the outside. Set cooked fish aside.

4 Heat taco shells in oven according to packet instructions
(usually about 5 minutes at 180°C). Fluff up quinoa with a
fork, combine with remaining salad ingredients and dress
with the oil and lemon juice.

TO SERVE put salsa, quinoa salad, fish, taco shells and yoghurt
or sour cream in the centre of the table. Let everyone build
their own tacos: place a few pieces of fish into each shell and
top with salsa and yoghurt or sour cream. Serve salad on
the side.

ENERGY 2548kJ (607kcal)
CARBOHYDRATE 43.5g
PROTEIN 35.9g
FAT	 31.1g


Less Time | Gluten Free – use GF flour | Dairy Free – omit yoghurt or sour cream and butter

FISH TACOS WITH MANGO, CORIANDER AND TOMATO SALSA AND AVOCADO QUINOA SALAD

SERVES 4-5
READY IN: 25-28 MINUTES
PREP TIME: 20 MINUTES
COOK TIME: 18 MINUTES

MANGO, CORIANDER AND TOMATO SALSA
flesh of 1 ripe mango, diced (alternatively you can use 425g canned mango)
3 tomatoes, diced
½ red onion, finely diced
juice of 1 lemon
½ cup roughly chopped coriander

AVOCADO QUINOA SALAD
½ cup red quinoa
pinch of salt
1 cup water
½ iceberg lettuce, roughly chopped
1 avocado, sliced
½ red onion, thinly sliced
¼–½ cup chopped coriander
extra virgin olive oil and lemon juice, to dress

FISH TACOS
600g boneless, skinless white fish fillets
2 tablespoons plain flour
1 tablespoon Cajun spice
1 teaspoon salt
2 tablespoons oil
1 tablespoon butter
12 taco shells
½ cup natural unsweetened thick Greek yoghurt or sour cream

PREHEAT oven to 180°C.

1 Combine all salsa ingredients together in a bowl. Season
to taste with salt and set aside.

2 Place quinoa, salt and water in a small pot and bring to the
boil. Stir, cover with a tight-fitting lid and reduce to lowest
heat to cook for 12 minutes. Turn off heat and leave to steam,
still covered, for a further 5 minutes.

3 Pat fish dry with paper towels and remove any remaining
scales or bones. Cut into large 2cm-thick fingers. Combine
flour, Cajun spice and salt in a dish; coat fish well in the flour
mixture, shaking off any excess. Heat oil and butter in a large
(preferably non-stick) fry-pan on medium heat. Cook fish in
two batches for 1-2 minutes each side, or until just cooked
through. Don’t worry if the fish breaks up a little in the pan
during cooking – it’s nice to have smaller pieces that go a
little bit crispier on the outside. Set cooked fish aside.

4 Heat taco shells in oven according to packet instructions
(usually about 5 minutes at 180°C). Fluff up quinoa with a
fork, combine with remaining salad ingredients and dress
with the oil and lemon juice.

TO SERVE put salsa, quinoa salad, fish, taco shells and yoghurt
or sour cream in the centre of the table. Let everyone build
their own tacos: place a few pieces of fish into each shell and
top with salsa and yoghurt or sour cream. Serve salad on
the side.

ENERGY 2548kJ (607kcal)
CARBOHYDRATE 43.5g
PROTEIN 35.9g
FAT 31.1g

Less Time | Gluten Free – use GF flour | Dairy Free – omit yoghurt or sour cream and butter

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