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.

Notes:

Fish

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


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
Lunch
Main