My-Oh-Mahi! That's a Good Fish Taco

Health score
46%
My-Oh-Mahi! That's a Good Fish Taco
35 min.
4
1003kcal

Suggestions

Ingredients

  • 15 ounce black beans drained canned
  • 0.3 cup canola oil 
  • handful cilantro leaves fresh finely chopped
  • cup crème fraîche 
  •  flour tortillas 
  •  garlic clove minced grated
  • tablespoon grill seasoning such as mccormick's montreal steak seasoning
  • teaspoon ground cumin 
  • tablespoons honey 
  • tablespoons hot sauce 
  •  jalapeno seeded finely chopped
  •  limes 
  • fillet mahi-mahi 
  • 0.5 cup mango chutney 
  • 0.5 medium head cabbage shredded red
  • small onion red thinly sliced finely chopped
  • servings salt and pepper 
  •  corn tortilla taco shells hard ( shell)

Equipment

  • frying pan
  • oven
  • grill
  • broiler

Directions

  1. Heat a tablespoon of the oil in a skillet over medium heat and add the jalapeno, finely chopped red onion, and garlic. Cook 3 to 4 minutes, then add the beans and cumin and mash together. Season the beans with salt and pepper and fold in the chutney. Reduce the heat to low to keep warm, stirring now and then to keep them from burning. If the beans dry out before you are ready to use them add a splash of water.
  2. Zest one of the limes and set aside.
  3. Combine the juice of both limes, the hot sauce, honey, 2 tablespoons of the canola oil, salt, and pepper with the sliced onions, cilantro and shredded cabbage. Toss to combine.
  4. Heat an outdoor grill to medium or preheat the broiler. Season the fish with the remaining tablespoon of oil, 2 teaspoons of lime zest and the grill seasoning. Cook the fish on the grill with the lid closed or under the broiler for 8 minutes total, until cooked through, turning once.
  5. Crisp the taco shells and blister the tortillas on the grill or in the oven. Glue the softened flour tortillas onto the crisp taco shells with a few spoonfuls of mashed black beans. Fill each tortilla-wrapped taco shell with half a piece of fish, flaked, and top with some cabbage slaw and creme fraiche.
  6. Serve 2 tortilla-wrapped tacos per person.

Nutrition Facts

Calories1003kcal
Protein19.44%
Fat29.44%
Carbs51.12%

Properties

Glycemic Index
95.44
Glycemic Load
45.32
Inflammation Score
-10
Nutrition Score
45.927826508232%

Flavonoids

Cyanidin
220.06mg
Delphinidin
0.1mg
Pelargonidin
0.02mg
Hesperetin
14.4mg
Naringenin
1.14mg
Apigenin
0.07mg
Luteolin
0.16mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.23mg
Quercetin
6.81mg

Nutrients percent of daily need

Calories:1003.43kcal
50.17%
Fat:33.45g
51.47%
Saturated Fat:9.32g
58.24%
Carbohydrates:130.68g
43.56%
Net Carbohydrates:113.53g
41.28%
Sugar:44.22g
49.13%
Cholesterol:158.02mg
52.67%
Sodium:1452.36mg
63.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.71g
99.42%
Selenium:84.22µg
120.31%
Vitamin C:88.44mg
107.21%
Vitamin B3:15.22mg
76.08%
Phosphorus:750.13mg
75.01%
Fiber:17.15g
68.58%
Vitamin K:67.54µg
64.32%
Vitamin B6:1.24mg
62.06%
Manganese:1.18mg
58.86%
Iron:8.93mg
49.6%
Potassium:1690.39mg
48.3%
Vitamin B1:0.65mg
43.56%
Magnesium:173.53mg
43.38%
Folate:170.98µg
42.74%
Vitamin B2:0.68mg
40.28%
Vitamin A:2005.7IU
40.11%
Calcium:342.23mg
34.22%
Copper:0.55mg
27.3%
Vitamin E:3.25mg
21.65%
Vitamin B5:2.13mg
21.27%
Zinc:3mg
20.01%
Vitamin B12:1.14µg
19.01%