Fish Tacos

15 25 178
Ingredients Minutes Calories
Prep Cook Servings
15 min 10 min 12
Fish Tacos
Health Rating

Ingredients


1 cabbage Napa cabbage, raw (shredded)
1 small Carrots (grated)
2 green onion (stem) Green onion, scallion, ramp (thinly sliced)
1/2 medium pepper(s) Jalapeno pepper (seeded and minced, optional)
1 clove(s) Garlic (minced)
1 tbsp Lime juice (fresh)
2 tbsp Mayonnaise
1 tsp Granulated sugar (or honey or agave nectar)
2 1/2 tsp Sea salt
1 1/4 tsp Black pepper
1/3 cup All-purpose white flour (organic if possible)
1/8 tsp Paprika, smoked (or chipotle powder)
454 gm Snapper, raw (or sole, tilapia, rockfish or catfish)
2 tbsp Vegetable oil
12 medium tortilla(s) Tortilla, corn

Instructions


1. For the slaw:

  • Place the shredded cabbage in a bowl and sprinkle with 1/2 teaspoon of salt.
  • Massage and squeeze the cabbage with your hands to help it release its liquid and begin wilting.
  • Transfer the cabbage to a strainer set over a bowl and set aside to drain for about 15 minutes.
  • Squeeze the cabbage of its excess liquid, one handful at a time, and transfer to a mixing bowl.
  • Add the grated carrot, green onions, and jalapeño. Toss to combine.
  • Whisk together the minced garlic, lime juice, and mayonnaise.
  • Taste and add a sugar, remaining salt, and 1 tsp pepper to taste.
  • Pour over the cabbage mix and toss to combine.


2. For the fish:
Combine the flour, 1 tsp salt, 1 tsp pepper, and paprika in a shallow container.

  • Pat the fish dry, then dredge it in the flour mixture.
  • Heat the oil in a heavy (preferably cast iron) pan over medium-high heat until the oil is shimmery and flows to coat the entire bottom of the pan.
  • Add the fish to the pan — if cooking multiple fillets, arrange them in a single layer with a little space between.
  • Cook for 2 to 3 minutes per side, carefully flipping once with a spatula, until both sides are golden-brown and the fish is opaque and flakes apart easily in the thickest part.
  • Transfer the fish to a clean plate and flake into large chunks.


3. Meanwhile, heat the corn tortillas, one by one, in a heavy, dry pan, until soft and warm. Wrap them in a clean cloth as you go. (Alternatively, wrap them in a clean dish towel and warm them in the microwave for a few seconds.)

4. Serve the fish on a platter with the tortillas, slaw, cilantro, avocado, lime, and salsa on the side, letting each diner assemble his or her own tacos.

Nutrition Facts

Per Portion

Calories 178
Calories from fat 52
Calories from saturated fat 7.8
Total Fat 5.7 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.4 g
Cholesterol 14.9 mg
Sodium 560 mg
Potassium 422 mg
Total Carbohydrate 20.7 g
Dietary Fiber 2.8 g
Sugars 1.9 g
Protein 11.0 g

Dietary servings

Per Portion


Grain 1.1
Meat 0.4
Vegetables 1.9

Energy sources


Pygal46%467.21768042605066185.3491595651313229%324.27872097217056262.7879160581203525%318.7515939968009132.1613553450801246%29%25%CarbohydratesFatProtein

Notes:

Fish

is a great source of protein and Omega 3 fatty acids!

Lunch
Main