Healthy Fish Tacos with Mango Salsa

Gluten Free
Dairy Free
Health score
14%
Healthy Fish Tacos with Mango Salsa
95 min.
8
311kcal

Suggestions


If you're looking for a delicious, fresh, and healthy twist on your typical taco night, these Healthy Fish Tacos with Mango Salsa are sure to impress. Packed with vibrant flavors, these tacos offer a perfect balance of creamy avocado, zesty lime, and a touch of heat from the hot pepper sauce. The star of the dish is the mahi mahi, a lean fish that cooks up tender and flaky, providing a satisfying protein that pairs wonderfully with the tropical sweetness of mango. With the added crunch of taco shells and the burst of freshness from the homemade salsa, these tacos are not only a treat for your taste buds but also a lighter option for those who want to eat clean. Whether you're preparing them for lunch or dinner, they come together in under 95 minutes and are completely gluten and dairy-free, making them an ideal choice for anyone with dietary restrictions. Each bite is a little fiesta, and with 311 calories per serving, you can enjoy them guilt-free. Ready to bring the taste of the tropics to your table? These Healthy Fish Tacos with Mango Salsa are the perfect choice for your next meal.

Ingredients

  •  avocados pitted peeled chopped
  • tablespoons brown sugar 
  • tablespoons canola oil 
  • teaspoon cider vinegar 
  • tablespoons flat-leaf parsley fresh chopped
  • teaspoon ground pepper black
  • servings salt and ground pepper black to taste
  •  juice of lime juiced
  • 24 ounce mahi mahi fillets cut into 1-inch slices
  •  mangos peeled seeded chopped
  • tablespoons olive oil 
  • teaspoon paprika 
  • dash pepper sauce hot to taste
  • 0.5 cup onion diced red
  • 0.5 cup bell pepper diced red
  • 0.5 teaspoon salt 
  •  taco shells 
  • cup tomatoes chopped

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Stir mango, avocado, tomato, red onion, red pepper, parsley, canola oil, brown sugar, lime juice, cider vinegar, hot pepper sauce, salt, and ground black pepper together in a bowl. Refrigerate salsa for at least 1 hour.
  2. Preheat oven to 325 degrees F (165 degrees C).
  3. Heat taco shells in preheated oven until crisp, about 5 minutes.
  4. Season mahi mahi with 1 teaspoon ground black pepper, paprika, and 1/2 teaspoon salt.
  5. Heat olive oil in a skillet over medium-high heat. Cook mahi mahi in olive oil until fish flakes easily, about 3 minutes per side.
  6. Place mahi mahi slices in taco shells and top with mango salsa.

Nutrition Facts

Calories311kcal
Protein22.76%
Fat50.13%
Carbs27.11%

Properties

Glycemic Index
50.97
Glycemic Load
7.37
Inflammation Score
-8
Nutrition Score
17.627825923588%

Flavonoids

Cyanidin
0.19mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.45mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.14mg
Apigenin
2.16mg
Luteolin
0.08mg
Isorhamnetin
0.5mg
Kaempferol
0.11mg
Myricetin
0.19mg
Quercetin
2.18mg

Nutrients percent of daily need

Calories:311.4kcal
15.57%
Fat:17.83g
27.42%
Saturated Fat:2.87g
17.96%
Carbohydrates:21.69g
7.23%
Net Carbohydrates:16.3g
5.93%
Sugar:8.37g
9.3%
Cholesterol:62.09mg
20.7%
Sodium:266.69mg
11.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.21g
36.41%
Selenium:32.11µg
45.87%
Vitamin C:32.12mg
38.94%
Vitamin K:36.44µg
34.7%
Vitamin B3:6.72mg
33.62%
Vitamin B6:0.59mg
29.42%
Vitamin A:1166.57IU
23.33%
Potassium:771.9mg
22.05%
Fiber:5.4g
21.59%
Phosphorus:191.74mg
19.17%
Folate:75.45µg
18.86%
Vitamin E:2.81mg
18.76%
Magnesium:58.95mg
14.74%
Vitamin B5:1.47mg
14.69%
Manganese:0.27mg
13.41%
Copper:0.2mg
9.98%
Iron:1.78mg
9.9%
Vitamin B2:0.16mg
9.63%
Vitamin B12:0.51µg
8.5%
Vitamin B1:0.1mg
6.89%
Zinc:1.03mg
6.88%
Calcium:45.14mg
4.51%
Source:Allrecipes