Fish Tacos with Two Salsas

Very Healthy
Health score
83%
Fish Tacos with Two Salsas
45 min.
4
478kcal

Suggestions

Ingredients

  • 0.5 cup cucumber peeled seeded chopped
  • 0.5 teaspoon olive oil extravirgin
  • teaspoon olive oil extravirgin
  • 10-inch flour tortillas ()
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves minced
  • 0.3 cup green onions chopped
  • 0.3 teaspoon ground cumin seed 
  • 0.5 teaspoon habanero pepper minced
  • 24 ounce pacific halibut filets 
  • tablespoons jalapeno minced
  • tablespoon juice of lime fresh
  • tablespoons juice of lime 
  • 0.3 cup cup heavy whipping cream sour reduced-fat
  • cup mangos peeled chopped
  • teaspoons olive oil 
  • 0.5 cup and orange cherry tomatoes yellow seeded chopped ( 1 medium)
  • tablespoon parsley chopped
  • cup cabbage shredded red
  • 0.3 cup onion red finely chopped
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  • cup tomatoes seeded chopped ( 2 medium)

Equipment

  • bowl
  • grill
  • ziploc bags

Directions

  1. To prepare tomato salsa, combine first 8 ingredients in a small bowl; cover and chill at least 1 hour.
  2. To prepare mango salsa, combine mango and next 7 ingredients (through 1/8 teaspoon salt) in a small bowl. Cover and chill at least 1 hour.
  3. Prepare grill.
  4. To prepare fish, combine 2 tablespoons lime juice, 2 teaspoons olive oil, cumin, and garlic in a large zip-top plastic bag.
  5. Add fish to bag; seal. Marinate 15 minutes, turning once.
  6. Remove fish from bag; discard marinade.
  7. Sprinkle both sides of fish evenly with 1/4 teaspoon salt.
  8. Place fish on grill rack coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or desired degree of doneness. Flake fish into large chunks.
  9. To prepare tacos, place tortillas on grill rack coated with cooking spray; grill 10 seconds on each side. Divide fish and cabbage evenly over one half of each tortilla; top each tortilla with salsa and 1 tablespoon sour cream. Fold tortillas in half.
  10. Serve with lime wedges, if desired.

Nutrition Facts

Calories478kcal
Protein33.35%
Fat25.17%
Carbs41.48%

Properties

Glycemic Index
113.94
Glycemic Load
15.14
Inflammation Score
-9
Nutrition Score
35.27826085298%

Flavonoids

Cyanidin
46.73mg
Delphinidin
0.03mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.25mg
Hesperetin
1.01mg
Naringenin
0.3mg
Apigenin
2.18mg
Luteolin
0.15mg
Isorhamnetin
0.5mg
Kaempferol
0.22mg
Myricetin
0.29mg
Quercetin
3.99mg

Nutrients percent of daily need

Calories:477.51kcal
23.88%
Fat:13.32g
20.49%
Saturated Fat:4.05g
25.32%
Carbohydrates:49.4g
16.47%
Net Carbohydrates:44.38g
16.14%
Sugar:11.48g
12.75%
Cholesterol:88.38mg
29.46%
Sodium:881.18mg
38.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.71g
79.43%
Selenium:94.46µg
134.94%
Vitamin B3:15.1mg
75.48%
Vitamin C:53.77mg
65.18%
Phosphorus:599.43mg
59.94%
Vitamin B6:1.2mg
59.91%
Vitamin D:8.02µg
53.49%
Vitamin K:55.64µg
52.99%
Vitamin A:1781.77IU
35.64%
Potassium:1218.7mg
34.82%
Vitamin B1:0.52mg
34.42%
Folate:134.57µg
33.64%
Vitamin B12:1.93µg
32.19%
Manganese:0.59mg
29.28%
Iron:3.66mg
20.31%
Fiber:5.02g
20.08%
Vitamin B2:0.33mg
19.68%
Magnesium:77.33mg
19.33%
Calcium:171.43mg
17.14%
Vitamin E:2.56mg
17.06%
Copper:0.24mg
11.78%
Vitamin B5:1mg
9.96%
Zinc:1.36mg
9.08%
Source:My Recipes