Fish Market Tostadas

Gluten Free
Health score
26%
Fish Market Tostadas
45 min.
6
270kcal

Suggestions

Ingredients

  • 6-inch corn tortillas ()
  • 0.3 cup cilantro leaves fresh divided minced
  • clove garlic minced
  • 1.3 cups salsa green
  • pound grouper fillets 
  • cups lettuce shredded
  • 0.5 cup no-salt-added chicken broth undiluted canned
  • ounces monterrey jack cheese shredded reduced-fat
  • 0.3 cup nonfat cream sour
  • 0.5 cup onion chopped
  • 0.8 pound round potatoes red cut into 1/2-inch cubes
  • medium tomatoes seeded chopped
  • cups water 

Equipment

  • baking sheet
  • sauce pan
  • oven
  • blender
  • slotted spoon

Directions

  1. Combine onion and 2 tablespoons cilantro; set aside.
  2. Combine salsa, broth, garlic, and 2 tablespoons cilantro in container of an electric blender; cover and process until smooth.
  3. Transfer mixture to a saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 5 minutes or until slightly thickened, stirring occasionally.
  4. Remove from heat, and set aside.
  5. Place water in a saucepan; bring to a boil.
  6. Place fish in boiling water; cover, reduce heat, and simmer 8 minutes or until fish flakes easily when tested with a fork.
  7. Remove fish with a slotted spoon; remove and discard skin.
  8. Add potato to water in saucepan; cook 5 minutes or until tender.
  9. Drain well. Flake fish with a fork.
  10. Combine fish, potato, and 1/2 cup salsa mixture; stir well.
  11. Place tortillas on ungreased baking sheets.
  12. Bake at 350 for 15 to 20 minutes or until crisp.
  13. Place 1 tortilla on each serving plate. Top tortillas evenly with shredded lettuce, fish mixture, tomato, cheese, sour cream, and reserved onion mixture.
  14. Sprinkle evenly with remaining 2 tablespoons cilantro, and serve with remaining salsa mixture.

Nutrition Facts

Calories270kcal
Protein33.09%
Fat23.06%
Carbs43.85%

Properties

Glycemic Index
39.42
Glycemic Load
6
Inflammation Score
-8
Nutrition Score
14.954347768556%

Flavonoids

Naringenin
0.28mg
Apigenin
0.05mg
Luteolin
0.01mg
Isorhamnetin
0.67mg
Kaempferol
0.18mg
Myricetin
0.09mg
Quercetin
4.19mg

Nutrients percent of daily need

Calories:269.81kcal
13.49%
Fat:6.89g
10.6%
Saturated Fat:3.08g
19.25%
Carbohydrates:29.48g
9.83%
Net Carbohydrates:25.7g
9.35%
Sugar:6.4g
7.11%
Cholesterol:41.45mg
13.82%
Sodium:515.48mg
22.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.25g
44.49%
Selenium:32.21µg
46.01%
Phosphorus:338.63mg
33.86%
Potassium:980.69mg
28.02%
Vitamin B6:0.47mg
23.32%
Vitamin A:1107.86IU
22.16%
Calcium:183.02mg
18.3%
Vitamin C:14.61mg
17.71%
Magnesium:69.06mg
17.27%
Vitamin K:16.04µg
15.28%
Fiber:3.78g
15.13%
Manganese:0.3mg
14.85%
Vitamin B1:0.17mg
11.12%
Folate:41.47µg
10.37%
Vitamin B12:0.62µg
10.33%
Iron:1.86mg
10.31%
Zinc:1.55mg
10.31%
Copper:0.2mg
10.06%
Vitamin B3:1.88mg
9.41%
Vitamin B5:0.88mg
8.76%
Vitamin B2:0.14mg
7.99%
Vitamin E:0.42mg
2.81%
Source:My Recipes