These delicious fish tacos deliver a powerful flavour punch that is suitable for the whole family to enjoy.
We promise, that once you try the pineapple salsa, you will wonder why you never had it with fish before. Pineapples are rich in the amino acid tryptophan – which has been shown to assist in the production of the feel-good hormone serotonin and also support a good night’s sleep.
Firm, white fish like flathead are a source of omega-3 fatty acids, a compound which has been continuously linked to mental wellbeing and a healthy mood.
Serves - 4
Prep time - 15 minutes
Cook time - 30 minutes
Nut free
Dairy free
Ingredients
- ¼ cup wholemeal flour
- 1 tsp smoked paprika
- ½ tsp ground coriander
- ¾ tsp dried oregano
- 500g firm white fish (flathead, basa), cut into 1cm wide strips
- 1 tbsp extra virgin olive oil
- 12 mini wholemeal tortillas
- 1 cup pineapple, finely diced (about ½ pineapple)
- 2 spring onions, finely sliced
- 2 tbsp fresh mint, finely sliced
- 2 limes, 1 juiced & 1 cut into wedges
- ¼ red cabbage, shredded
- 1 carrot, grated
- Salt & pepper, to season
How to make
1. Pre-heat oven to 220°C/200°C (fan forced). Combine the flour, paprika, ground coriander and oregano in a shallow dish or large plate. Stir to combine and season with salt and pepper.2. Toss the fish pieces in the flour mixture until evenly covered and set aside. Heat oil in a large frypan over medium heat. Add fish pieces in small batches, cooking for 2 minutes each side, or until cooked through. Remove from pan and cover to keep warm, set aside.
3. Wrap tortillas in foil and place in pre-heated oven for 10 minutes to soften and warm through.
4. Meanwhile, prepare the pineapple salsa and slaw. Combine the pineapple, spring onion, mint and lime juice together in a medium bowl. Mix to combine. Season with salt and set aside. In a separate bowl, place the cabbage and carrot. Toss to combine.
5. To serve, divide slaw amongst the 12 tortillas, top with 2-3 cooked fish pieces, top with pineapple salsa and serve with lime wedges.
Nutritional information
| Kilojoules | 1835 kJ | Protein | 25.5 g |
| Carbohydrates, total - sugars, total |
56.1 g 11.7 g |
Fat, total - saturated fat |
9.9 g 4.5 g |
| Sodium | 834 mg |
|
Recipe by Rachel Scoular, an avid foodie, APD Dietitian and founder of @healthyhappyhabits