Fish Tacos and Black Bean Salad

30 70 536
Ingredients Minutes Calories
Prep Cook Servings
55 min 15 min 8
Fish Tacos and Black Bean Salad
Health Rating

Ingredients


700 gm Tilapia (for fish)
1 tsp Cumin (for fish)
3/4 tsp Kosher salt (for fish)
1 tsp Oregano, dried (for fish)
1 tsp Chili powder (for fish)
3 cup shredded Green cabbage (for slaw)
1/4 tsp Kosher salt (for slaw)
1/4 cup Cilantro (coriander) (chopped, for slaw)
1/2 cup Greek yogurt, plain, 2% M.F. (for white sauce)
1 whole lime(s) Lime peel (zest) (for white sauce)
1 medium pepper(s) Jalapeno pepper (for white sauce)
1/2 tsp Cumin (for white sauce)
1/8 tsp Cayenne pepper (for white sauce)
1/2 cup Mayonnaise (for white sauce)
1 tbsp Lime juice (fresh) (for white sauce)
1/2 tsp Oregano, dried (for white sauce)
1/2 tsp Dill, dried (for white sauce)
1 fruit Lime (for garnish)
16 shell(s) Soft taco shells
1 cup Black beans, canned (rinsed, drained, for salad)
2 cup Grape tomatoes (for salad)
1/2 mango Mango (for salad)
2 tbsp Lime juice (fresh) (for salad)
1/2 cup Cilantro (coriander) (for salad)
1/4 tsp Salt and pepper (for salad)
1 cup Frozen yellow corn kernels (for salad)
1/2 medium pepper(s) Red bell pepper (for salad)
1 green onion (stem) Green onion, scallion, ramp (for salad)
1/2 tsp Chili powder (for salad)
1 avocado(s) Avocado (for salad)

Instructions


Mix together fish spices in a small bowl. Transfer fish to a large bowl and rub spice mixture on both sides. Refrigerate covered for 30 minutes to 2 hours.

Finely chop cabbage and mix together in a medium bowl with 1/4 teaspoon kosher salt and 1/4 cup torn fresh cilantro. Set aside until dinner.

In a medium bowl or container combine yogurt, mayonnaise, lime juice, finely diced jalape├▒o pepper and spices for your white sauce. Refrigerate until dinner.

Just before dinner heat and lightly oil a grill pan or your barbeque. Grill the fish skin side up for 3-5 minutes and carefully flip and cook for another 5-7 minutes. Fish should flake slightly when pressed in the centre. Transfer to a serving platter and garnish with lime wedges.

Warm tortilla shells in the microwave for a minute before serving.

With a fork you can add bite sized pieces of fish to your taco shells and top with cabbage and white sauce. Serve the Black Bean Salad as a side dish.

Rinse and drain black beans.

Cut grape tomatoes in half, dice the red pepper and mango.

Slice the green onions and In a large bowl combine all ingredients with the exception of the avocado.

Avocado can be diced and added to the salad just before serving or sliced and served on the side with the tacos.

Nutrition Facts

Per Portion

Calories 536
Calories from fat 194
Calories from saturated fat 38
Total Fat 21.6 g
Saturated Fat 4.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 7.6 g
Monounsaturated Fat 8.4 g
Cholesterol 50 mg
Sodium 903 mg
Potassium 876 mg
Total Carbohydrate 57 g
Dietary Fiber 8.7 g
Sugars 6.1 g
Protein 28.9 g

Dietary servings

Per Portion


Fruit 0.3
Grain 1.8
Meat 1.0
Meat Alternative 0.2
Vegetables 2.2

Energy sources


Pygal42%465.1196005731204173.675926789835836%327.0309715588388264.959592094290122%325.0094917951702126.617937239546942%36%22%CarbohydratesFatProtein
Recipe from:
Main