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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
Looking for an easy-to-prepare, delicious, and healthy Summer dinner recipe? These easy fish tacos with tropical fruit salsa are both refreshing and nutritious at the same time. Perfect for a summer dinner with your family and friends!
Once you try these super easy fish tacos, you will want to make them time and time again!
They are also great for a pool party combined with some refreshing summer drinks!
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What are the main ingredients of these Easy Fish Tacos?
Fish
Fish is one of the healthiest foods. It is loaded with vitamin D, protein, and omega-3 fatty acids. In this recipe, we are using white fish because of its mild flavor. It pairs well with the fruit salsa.
The fish is easy to find, as there is a variety of types you can purchase. For example, sea bass, sea bream, hake… Let’s take sea bass.
Sea bass contains a high level of protein, selenium, and omega-3 fatty acids.
Nutrution values, serving size 100gr:
- calories 118
- sodium 87mg
- protein 24gr
- calcium 13mg
- iron 0,4mg
- potassium 328mg
- phosphorus 248mg
- magnesium 53mg
Health benefits of eating fish:
- Fish is loaded with important nutrients, such as protein and vitamin D.
- Fish may lower your risk of heart attacks and strokes
- It may increase grey matter in the brain and protect it from age-related deterioration
- May help prevent and treat depression, making you a happier person
- Fish is the only good dietary source of vitamin D
- Fish consumption is linked to a reduced risk of autoimmune diseases, including type 1 diabetes
- It may help prevent asthma in children
- It may protect your vision in old age
- May improve sleep quality
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Mango, a tasty addition to these Easy Fish Tacos!
They don’t call him “the king of fruits” for nothing! Mango is one of the most widely consumed fruits in the world. The mango originated in India around 5,000 years ago.
Mango is not only sweet and juicy but also very nutritious and low in calories, which makes it a great replacement for less healthy snacks.
One cup (165 grams) of sliced mango provides:
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Dietary fiber: 2.6 grams
- Vitamin C: 67% of the Reference Daily Intake (RDI)
- Copper: 20% of the RDI
- Folate: 18% of the RDI
- Vitamin B6: 11.6% of the RDI
- Vitamin A: 10% of the RDI
- Vitamin E: 9.7% of the RDI
- Vitamin B5: 6.5% of the RDI
- Vitamin K: 6% of the RDI
- Niacin: 7% of the RDI
- Potassium: 6% of the RDI
- Riboflavin: 5% of the RDI
- Manganese: 4.5% of the RDI
- Thiamine: 4% of the RDI
- Magnesium: 4% of the RDI
It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium, and iron.
Health benefits:
- It may boost your immunity
- Supports Heart Health
- Improves Digestive Health
- Supports Eye Health
- May Help Lower Your Risk of Certain Cancers
- May Improve Hair and Skin Health
- Improves Cell Function
- Provides Anti-Inflammatory Benefits
- Protects Against Cell Damage
If you want to know more about the amazing benefits of avocados, here is an article for you! Top 5 Benefits of Avocado For Women’s Health -and Why Should Men Eat it Too!
Nutrition facts for sea bass, cooked, recommended daily values, and analysis.
11 Amazing Health Benefits of Eating Fish – SeaBass Fish
11 Evidence-Based Health Benefits of Eating Fish – Healthline
Mango: Nutrition, Health Benefits, and How to Eat It
Mango Nutrition Facts and Health Benefits Reviewed by Jonathan Valdez, RDN, CDE, CPT
Easy Fish Tacos
Equipment
Ingredients
- 12 oz white fish I've used mahi mahi, cod, and blue hake
- ½ tsp salt
- 1 tsp garlic powder
- ¼ tsp black pepper
- 1 tsp cumin
- 1 tsp parsley dry
- ½ tsp coriander ground
- 1 package taco shells with simplest list of ingredients (avoid preservatives)
Tropical Fruit Salsa
- ¼ whole red onion diced
- 1 whole mango cubed small
- ¼ whole pineapple cubed small
- 2 tbsp lime juice or juice of one whole lime
- 1 whole jalapeno finely diced
- 1 handful fresh cilantro stems removed and roughly chopped
- 1 whole avocado diced
Instructions
Prepare the Salsa
- Dice a quarter of a pineapple and add to medium bowl.
- Dice mango and add to the same bowl.
- Dice a quarter of a red onion and add to bowl.
- Dice an avocado and add to bowl.
- Quarter and dice a Jalapeno and add to bowl.
- Remove stems from a handfull of cilantro, roughly chop and add to bowl.
- Add juice of one lime to bowl.
- Mix salsa and set aside.
Prepare Fish
- Combine all seasonings for fish rub and mix: salt, pepper, garlic, cumin, parsley, and coriander.
- Lay out fish on a broiling pan.
- Glaze fish with a couple teaspoons of olive oil. Sprinkle and rub seasonings evenly on fish.
- Set boiler on high. Let it preheat for about 5 minutes.
- Place fish on a middle rack in oven.
- Meanwhile mix Sriracha and mayo in a small bowl.
- Fish is ready when it flakes – about 5 minutes.
- To assemble tacos: add broiled fish to taco shell, top with tropical salsa, and then a dollop of siracha mayo. Enjoy!
Video
Notes
Nutrition
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