Kids love Taco Tuesday? Hooray! Use it as a great excuse to introduce them to healthy and nutritious fish tacos with this cool recipe brimming (pun intended) with goodness…
Dishing up some fish on your family’s plate is not only delish, but it reduces the risk of dementia, stroke and heart disease – not to mention providing an abundance of other hearty and healthy benefits that improve our long-term health and wellbeing. According to Lauren McGuckin, spokesperson for the Dietitians Association of Australia (DAA), fish is highly nutritious and deserves to be on our plates at least twice a week. “There’s good research telling us that eating fish once a week reduces our risk of getting dementia, and eating it twice a week reduces our risk of stroke, macular degeneration and heart disease,” explains Lauren, an Accredited Practising Dietitian.
But before you pack the kids up for a trip to the local fish n’ chippy, this advice comes with a warning against turning your healthy fish dish into a high-fat takeaway meal. “Deep frying a piece of fish increases its fat content dramatically because a lot of oil is absorbed by the batter or crumb while it is being cooked,” explains Lauren. “Takeaway fish and chips is a family favourite, but save it for the beach holiday. Healthier ways to prepare fish include grilling, steaming, baking or frying in a small amount of oil, and then served with a salad or veggies.” Hook, line and sinker…
Fish Tacos Recipe
• 2 x 150g white fish fillets such as snapper or barramundi
• Juice of 2 limes
• 1 ½ teaspoons ground cumin
• 2 tablespoons olive oil
• 2 Lebanese cucumber, halved, seeds scraped out
• 1 clove garlic
• 1 red chilli, deseeded and finely chopped (*Go easy on the chilli for the little ones)
• ¼ bunch coriander, leaves picked
• 3 spring onions, finely sliced
• 1 punnet cherry tomatoes, halved
• 1 avocado
• 4 wholemeal tortillas
1. In a shallow bowl or plate combine fish with juice of 1 lime, cumin, and 1 tablespoon olive oil. Allow to marinate for 15 minutes.
2. Grate cucumber and finely grate garlic onto a chopping board. Slice the chilli and chop into the salsa. Chop the coriander leaves and stir in. Slice spring onions and chop roughly into the salsa on the board. Mix in ½ tablespoon olive oil, juice of half a lime and a pinch of salt. Stir in cherry tomatoes.
3. Preheat a non-stick frying pan over high heat. Add fish and cook for 2-3 minutes each side or until just cooked. Meanwhile, halve the avocado and remove the seed. Scrape out flesh into a small food processor. Add remaining ½ tablespoon olive oil and juice of half a lime. Add a pinch of salt and blend to combine. Alternatively, mash avocado with a fork.
4. Remove fish from pan, flake with a fork or tongs. Warm tortillas if desired. Spread with guacamole, top with flaked fish and salsa. Serve immediately.