One Pan Tilapia Fish Tacos with 5 Minute Mole

Gluten Free
Health score
24%
One Pan Tilapia Fish Tacos with 5 Minute Mole
35 min.
4
348kcal

Suggestions

Ingredients

  • tablespoons anise seeds 
  • tablespoons canola oil 
  • 0.5 cup chili paste depending on your taste pref canned ancho if you can find it
  • 0.3 cup cotija cheese grated
  • teaspoon cumin seed 
  • cups iceberg lettuce shredded
  • 0.3 cup raisins 
  •  roma tomatoes whole
  • teaspoons salt plus more for seasoning fish
  • servings salt 
  • 0.3 cup slivered blanched almonds 
  • pound tilapia fillets 
  • cup water 
  • 0.5  onion white sliced
  •  garlic cloves whole

Equipment

  • frying pan
  • blender

Directions

  1. Watch how to make this recipe.
  2. Season the fish with salt, to taste, and coat in anise seeds.
  3. In a large saute pan over medium-high heat, add the oil. When the oil is hot add the tilapia and saute until golden on 1 side. Flip them over and finish cooking on the other side.
  4. Remove the fish from pan to a plate and keep warm.
  5. In the same pan add the onion, garlic and tomatoes and saute until the onion is golden. Stir in the almonds and cumin seed and cook for 1 more minute.
  6. Deglaze the saute pan with the water and stir in the chili paste. Carefully transfer the mixture to a blender.
  7. Add the 2 teaspoons salt, the raisins, and the 1/2 corn tortilla and puree until very smooth.
  8. Briefly toast the remaining 8 tortillas over an open flame and lay 2 tortillas on each of 4 plates. Break up the fish and divide it evenly among the tortillas. Spoon the mole sauce over the fish, top with the shredded iceberg and garnish with the cotija cheese.
  9. Serve.

Nutrition Facts

Calories348kcal
Protein31.06%
Fat40.42%
Carbs28.52%

Properties

Glycemic Index
56.95
Glycemic Load
4.96
Inflammation Score
-7
Nutrition Score
22.323478076769%

Flavonoids

Naringenin
0.21mg
Apigenin
0.05mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
0.18mg
Myricetin
0.09mg
Quercetin
3.51mg

Nutrients percent of daily need

Calories:347.87kcal
17.39%
Fat:16.65g
25.61%
Saturated Fat:2.9g
18.11%
Carbohydrates:26.44g
8.81%
Net Carbohydrates:22.15g
8.05%
Sugar:5.71g
6.34%
Cholesterol:65.04mg
21.68%
Sodium:381.55mg
16.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.79g
57.58%
Selenium:50.13µg
71.61%
Phosphorus:332.47mg
33.25%
Vitamin B12:1.95µg
32.5%
Vitamin K:33.71µg
32.11%
Vitamin E:4.62mg
30.81%
Vitamin B3:5.96mg
29.82%
Manganese:0.57mg
28.31%
Potassium:842.2mg
24.06%
Vitamin D:3.55µg
23.69%
Iron:4.13mg
22.97%
Vitamin B6:0.43mg
21.39%
Magnesium:85.19mg
21.3%
Vitamin B2:0.3mg
17.56%
Copper:0.35mg
17.31%
Fiber:4.28g
17.14%
Calcium:168.91mg
16.89%
Vitamin C:13.42mg
16.26%
Folate:62.25µg
15.56%
Vitamin A:605.06IU
12.1%
Vitamin B1:0.17mg
11.48%
Zinc:1.39mg
9.24%
Vitamin B5:0.81mg
8.08%