Fish Tacos with Papaya-Coconut Salsa

Health score
43%
Fish Tacos with Papaya-Coconut Salsa
45 min.
4
401kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoons canola oil 
  • 6-inch corn tortillas yellow ()
  • tablespoon cilantro leaves fresh chopped
  • teaspoons jalapeno minced seeded ( 1 small)
  • tablespoons juice of lime fresh
  •  lime wedges 
  • teaspoons cup heavy whipping cream sour reduced-fat
  • 0.3 cup panko bread crumbs (Japanese breadcrumbs)
  • 1.5 cups papaya peeled chopped
  • cup bell pepper red finely chopped
  • cups cabbage shredded red finely
  • 0.3 cup onion red chopped
  • pound snapper fillets white red firm
  • 0.3 teaspoon salt 
  • tablespoons coconut or unsweetened toasted

Equipment

  • frying pan
  • paper towels

Directions

  1. To prepare salsa, combine the first 8 ingredients; let stand 30 minutes.
  2. To prepare fish, place fish in a shallow dish; drizzle with 2 tablespoons juice. Cover and marinate in refrigerator 30 minutes, turning fish occasionally.
  3. Remove fish from marinade, discarding marinade; pat fish dry with paper towels.
  4. Sprinkle fish with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dredge fish in panko, gently pressing to adhere.
  5. Heat oil in a large nonstick skillet over medium-high heat.
  6. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  7. Cut fish into chunks.
  8. Heat tortillas according to package directions. Divide fish evenly among tortillas. Top each with 1/4 cup cabbage, 1/3 cup salsa, 1 teaspoon sour cream, and 1 lime wedge.
  9. Serve immediately.
  10. Beer note: Lager is the white wine of beer--perfect with spicy foods or fish dishes. Pop open a Caribbean Red Stripe Lager ($50 for a six-pack), with its subtle aromas of sweet malt, grain, and fresh hay. It's delicate, yet refreshing against the jalapeo heat. The light, fluffy texture is also a nice contrast to the crunch of the fish. --Jeffery Lindenmuth

Nutrition Facts

Calories401kcal
Protein28.02%
Fat28.53%
Carbs43.45%

Properties

Glycemic Index
82.06
Glycemic Load
15.29
Inflammation Score
-10
Nutrition Score
31.063912889232%

Flavonoids

Cyanidin
93.37mg
Delphinidin
0.04mg
Pelargonidin
0.01mg
Eriodictyol
0.16mg
Hesperetin
16.15mg
Naringenin
1.25mg
Apigenin
0.03mg
Luteolin
0.32mg
Isorhamnetin
0.67mg
Kaempferol
0.1mg
Myricetin
0.1mg
Quercetin
3.31mg

Nutrients percent of daily need

Calories:400.89kcal
20.04%
Fat:13.15g
20.23%
Saturated Fat:3.18g
19.9%
Carbohydrates:45.05g
15.02%
Net Carbohydrates:37.16g
13.51%
Sugar:9.75g
10.83%
Cholesterol:44.76mg
14.92%
Sodium:304.74mg
13.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.06g
58.12%
Vitamin C:123.65mg
149.87%
Vitamin D:11.58µg
77.22%
Selenium:49.32µg
70.45%
Vitamin B12:3.45µg
57.55%
Vitamin A:2365.55IU
47.31%
Phosphorus:447.47mg
44.75%
Vitamin B6:0.85mg
42.46%
Fiber:7.89g
31.55%
Potassium:965.58mg
27.59%
Magnesium:106.25mg
26.56%
Vitamin K:26.96µg
25.68%
Manganese:0.51mg
25.51%
Vitamin E:3.48mg
23.23%
Folate:66.22µg
16.55%
Vitamin B1:0.23mg
15.65%
Calcium:149.63mg
14.96%
Vitamin B5:1.35mg
13.52%
Vitamin B3:2.33mg
11.63%
Iron:2.09mg
11.63%
Copper:0.22mg
10.85%
Zinc:1.56mg
10.4%
Vitamin B2:0.16mg
9.42%
Source:My Recipes