Fish Soft Tacos with Pico De Gallo-Black Bean Sauce

Very Healthy
Health score
100%
Fish Soft Tacos with Pico De Gallo-Black Bean Sauce
14 min.
4
407kcal

Suggestions

Ingredients

  • bunch asparagus ends trimmed cut into 2-inch pieces
  • can black beans drained
  •  carrots peeled thinly sliced
  • ounces fish fillet such as baked cod cooked
  •  flour tortillas 
  • servings stir fried vegetables mixed
  •  bell pepper green seeded sliced
  • 0.5 teaspoon ground cumin 
  • servings lime wedges 
  • teaspoons olive oil 
  • 0.5 cup pico de gallo 
  •  bell pepper red seeded sliced
  • cup onion red sliced
  • 0.3 cup cup heavy whipping cream sour

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Watch how to make this recipe.
  2. Preheat oven to 425 degrees F.
  3. Heat fish and all 4 tortillas in a stack and wrapped in foil on a baking sheet for 8 to 10 minutes.
  4. In a bowl, combine pico de gallo, beans, sour cream and cumin.
  5. Arrange fish on tortillas and top with pico de gallo-black bean sauce and mixed stir fried vegetables.
  6. Serve with a lime wedge on the side.
  7. Heat oil in a large skillet over medium heat.
  8. Add onion, carrot, bell peppers, and asparagus and saute 3 to 5 minutes, until soft.
  9. servings (or 4 servings for fish tacos, and leftovers for another dish like Robin's
  10. Mixed Vegetable Quiche)

Nutrition Facts

Calories407kcal
Protein22.81%
Fat19.1%
Carbs58.09%

Properties

Glycemic Index
65.96
Glycemic Load
11
Inflammation Score
-10
Nutrition Score
37.131304326265%

Flavonoids

Hesperetin
0.43mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
1.61mg
Isorhamnetin
8.42mg
Kaempferol
1.88mg
Myricetin
0.02mg
Quercetin
24.61mg

Nutrients percent of daily need

Calories:406.54kcal
20.33%
Fat:9.1g
14%
Saturated Fat:3.13g
19.54%
Carbohydrates:62.27g
20.76%
Net Carbohydrates:45.59g
16.58%
Sugar:10.78g
11.98%
Cholesterol:29.74mg
9.91%
Sodium:914.4mg
39.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.45g
48.89%
Vitamin A:9292IU
185.84%
Vitamin C:86.55mg
104.9%
Fiber:16.68g
66.7%
Vitamin K:56.83µg
54.12%
Folate:216.23µg
54.06%
Manganese:0.96mg
48.22%
Vitamin B1:0.66mg
43.68%
Selenium:29.59µg
42.27%
Phosphorus:404.01mg
40.4%
Iron:7.17mg
39.83%
Potassium:1158.86mg
33.11%
Vitamin B3:6.54mg
32.71%
Vitamin B2:0.55mg
32.55%
Copper:0.62mg
30.85%
Vitamin B6:0.56mg
28.22%
Magnesium:107.65mg
26.91%
Calcium:171.48mg
17.15%
Vitamin E:2.48mg
16.56%
Zinc:2.17mg
14.46%
Vitamin B5:1.17mg
11.73%
Vitamin B12:0.7µg
11.7%
Vitamin D:1.32µg
8.79%