Fish Tacos with Mango Salsa Verde

Dairy Free
Very Healthy
Health score
77%
Fish Tacos with Mango Salsa Verde
34 min.
2
216kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a dish that’s not only delicious but also incredibly healthy? Look no further than these Fish Tacos with Mango Salsa Verde! Bursting with vibrant flavors and fresh ingredients, this recipe is perfect for anyone looking to enjoy a light yet satisfying meal.

Imagine tender tilapia fillets, perfectly broiled to achieve that ideal flaky texture, nestled in warm, whole-wheat tortillas. Each bite is complemented by a refreshing mango salsa verde, made with zesty green tomatoes, bright cilantro, and a splash of lemon juice that brings everything to life. The addition of mixed salad greens adds a delightful crunch, making these tacos a feast for both the eyes and the palate.

Not only are these fish tacos dairy-free, but they also boast a remarkable health score of 77, making them a guilt-free choice for any meal. With just 216 calories per serving, you can indulge without compromising your health goals. Whether you’re preparing a quick lunch or a cozy dinner, this recipe is ready in just 34 minutes, making it a perfect option for busy weeknights.

So gather your ingredients, fire up the broiler, and get ready to impress your taste buds with these Fish Tacos with Mango Salsa Verde. Your journey to a healthier, tastier meal starts here!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.3 teaspoon chili powder 
  • 8-inch flour whole-wheat ()
  • teaspoons cilantro leaves fresh chopped
  • 0.5 cup tomatoes green chopped
  • teaspoon juice of lemon fresh
  • 0.5 cup mangos peeled chopped
  • cup the salad mixed
  • 0.5 teaspoon old bay seasoning 
  • tablespoons onion red finely chopped
  • 12 ounce tilapia 

Equipment

  • bowl
  • frying pan
  • broiler
  • broiler pan

Directions

  1. To prepare salsa, combine the first 7 ingredients in a small bowl; toss well.
  2. To prepare tacos, preheat broiler.
  3. Place fish on a broiler pan coated with cooking spray; sprinkle fish evenly with seasoning. Broil 6 minutes or until desired degree of doneness.
  4. Heat a medium nonstick skillet over medium-high heat. Lightly coat tortillas with cooking spray.
  5. Add the tortillas to pan, 1 at a time; cook 1 minute on each side or until lightly toasted. Divide fish evenly among tortillas; top each taco with 1/4 cup greens and 1/4 cup salsa.
  6. Serve immediately.

Nutrition Facts

Calories216kcal
Protein64.47%
Fat13.38%
Carbs22.15%

Properties

Glycemic Index
71.38
Glycemic Load
3.1
Inflammation Score
-8
Nutrition Score
21.439565243928%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.5mg
Kaempferol
0.09mg
Myricetin
0.03mg
Quercetin
2.15mg

Nutrients percent of daily need

Calories:215.86kcal
10.79%
Fat:3.3g
5.08%
Saturated Fat:1.09g
6.8%
Carbohydrates:12.29g
4.1%
Net Carbohydrates:10.53g
3.83%
Sugar:7.98g
8.87%
Cholesterol:85.05mg
28.35%
Sodium:104.75mg
4.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.78g
71.56%
Selenium:73µg
104.28%
Vitamin B12:2.69µg
44.79%
Vitamin C:32.01mg
38.8%
Vitamin B3:7.41mg
37.06%
Vitamin D:5.27µg
35.15%
Phosphorus:327.68mg
32.77%
Potassium:746.29mg
21.32%
Vitamin A:1065.1IU
21.3%
Vitamin B6:0.41mg
20.56%
Folate:74.22µg
18.55%
Manganese:0.33mg
16.46%
Magnesium:62.61mg
15.65%
Vitamin K:14.06µg
13.39%
Copper:0.25mg
12.34%
Vitamin B5:1.19mg
11.93%
Iron:1.72mg
9.54%
Vitamin B2:0.16mg
9.49%
Vitamin E:1.35mg
9.01%
Vitamin B1:0.13mg
8.79%
Fiber:1.76g
7.04%
Zinc:0.77mg
5.15%
Calcium:40.17mg
4.02%
Source:My Recipes