Fish Tacos with Tomatillo Salsa

Dairy Free
Health score
21%
Fish Tacos with Tomatillo Salsa
45 min.
6
330kcal

Suggestions

Ingredients

  • 0.8 cup avocado diced peeled
  • 12 6-inch corn tortillas ()
  • 0.3 cup flour all-purpose
  • 0.5 cup cilantro leaves fresh
  •  garlic clove chopped
  • teaspoon ground cumin 
  •  jalapeno seeded chopped
  • 0.3 cup juice of lime fresh
  • 0.8 cup onion finely chopped
  •  onion peeled quartered
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt divided
  • 1.5 pounds tilapia fillets cut into 24 pieces
  • 0.8 pound tomatillos halved
  • tablespoon vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven
  • aluminum foil
  • broiler

Directions

  1. Prepare broiler.
  2. To prepare salsa, remove husks and stems from tomatillos.
  3. Place tomatillos and onion, cut sides down, on a baking sheet coated with cooking spray. Broil 10 minutes or until tomatillos begin to blacken.
  4. Place tomatillos, onion, 1/2 cup cilantro, and next 4 ingredients (1/2 cup cilantro through jalapeo) in a food processor; process until pureed.
  5. Pour salsa into a bowl; cool completely.
  6. Preheat oven to 35
  7. To prepare tacos, wrap tortillas in foil; bake at 350 for 10 minutes or until thoroughly heated; keep warm.
  8. Sprinkle fish with 1/4 teaspoon of salt.
  9. Combine 1/4 teaspoon salt, flour, and cumin in a medium bowl; dredge fish in flour mixture.
  10. Heat oil in a large nonstick skillet over medium-high heat, and add fish. Cook 2 minutes on each side or until fish flakes easily when tested with a fork.
  11. Place 2 pieces of fish down center of each tortilla; top each taco with 2 teaspoons cilantro, 1 tablespoon onion, and 1 tablespoon avocado. Fold tacos in half; serve with salsa.

Nutrition Facts

Calories330kcal
Protein32.5%
Fat24.21%
Carbs43.29%

Properties

Glycemic Index
53.08
Glycemic Load
13.94
Inflammation Score
-7
Nutrition Score
20.560869859613%

Flavonoids

Cyanidin
0.06mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.03mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.04mg
Luteolin
0.04mg
Isorhamnetin
1.92mg
Kaempferol
0.25mg
Myricetin
0.02mg
Quercetin
8.67mg

Nutrients percent of daily need

Calories:330.19kcal
16.51%
Fat:9.2g
14.15%
Saturated Fat:1.76g
10.97%
Carbohydrates:37.02g
12.34%
Net Carbohydrates:30.43g
11.07%
Sugar:4.74g
5.27%
Cholesterol:56.7mg
18.9%
Sodium:378.1mg
16.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.8g
55.59%
Selenium:53.01µg
75.73%
Phosphorus:409.75mg
40.97%
Vitamin B3:7.01mg
35.05%
Vitamin B12:1.79µg
29.86%
Fiber:6.59g
26.36%
Vitamin D:3.52µg
23.44%
Magnesium:92.67mg
23.17%
Vitamin B6:0.45mg
22.45%
Potassium:776.17mg
22.18%
Manganese:0.44mg
21.99%
Vitamin C:17.68mg
21.43%
Vitamin K:20.24µg
19.28%
Folate:68.3µg
17.07%
Copper:0.28mg
13.97%
Vitamin B1:0.2mg
13.26%
Iron:2.32mg
12.9%
Vitamin B2:0.19mg
11.32%
Vitamin B5:1.05mg
10.55%
Vitamin E:1.55mg
10.33%
Zinc:1.44mg
9.62%
Calcium:76.05mg
7.6%
Vitamin A:218.27IU
4.37%
Source:My Recipes