Say good bye to cold weather with this tropical inspired dinner! With mangos now readily available and fresh fish looking delicious at the market, this is the perfect dinner option for a warm spring night. There are also several variations to this recipe that make it very versatile and easy to put on your weekly menu. So grab your chef’s knives and get ready to create a deliciously healthy dinner!

One huge benefit of this recipe is that you can make almost all of it ahead of time – chop up the tortilla filling and store it in the fridge until you are ready for dinner. The flavors of the filling will also marinate together when they are made early.

fish taco 2

This recipe begins with four cups of diced mangos, which is equal to about two whole mangos. Try to cut the mango into small pieces, almost the size of a blueberry. Smaller slices will mix into the tortilla filling much better and ensure you get that mango flavor in every bite. Since mangos are full of antioxidants and vitamins C, A, and E, you are going to want to eat as many bites of mango as possible!

Onions, cilantro, jalapeños, lime juice, and olive oil come next and are all mixed in a bowl with the mangos. Either red or white onions work fine but red onions have more antioxidants than white or yellow onions. If you want your tortillas to be extra spicy, just add another jalapeño! Once everything is chopped up and mixed, you can choose to wrap up your bowl and store it in the fridge. Another option is to put each of the diced ingredients into their own bowl so everyone can assemble their own tortillas at dinner. This is a great option if you have picky eaters!

fish taco 4

Right before you are ready to eat, slice your avocado, chop the lettuce and cook the fish. Avocado (the best cholesterol free fat around!) will turn brown if sliced ahead of time and the same holds true with the lettuce. While you can choose to cook the fish early and serve the tortillas cold, the flavor will come through best if served hot. Sautéing the fish in a pan is fast and simple, but you can also feel free to grill the fish (since the weather is getting nicer!) or bake it.

Get ready to enjoy some amazing mango fish tortillas that will make dinnertime feel like you are already in the midst of summer!

Mango Fish Tortillas (Makes 6-8 Tortillas)

1 pound white fish, such as Striped Bass or Flounder

1 Tablespoon olive oil

1 1/2 cup mixed salad greens

10 small corn tortillas

1 avocado, sliced

Salt and pepper to taste

Lime wedges (optional)

Mango Salsa:

4 cups peeled and diced mango (about 2 whole mangos)

1/4 cup chopped cilantro

1 jalapeño, seeds removed and finely diced

1 Tablespoon of olive oil

2 limes, juiced

1/4 cup red or white onion, diced small

Directions:

  1. To make the mango salsa, begin by combining the diced mango, onion, cilantro, jalapeño, lime juice, and olive oil in a medium sized bowl. Mix all of the ingredients together until they are well combined and the mango is coated in the lime juice. Set the bowl aside or store it in the fridge.fish taco
  2. Season the fish with salt and pepper to taste (you can skip this step if you’d like to stick to a salt free version of this recipe).
  3. In a medium sauté pan, heat 1 tablespoon of olive oil. Cook the fish in the olive oil for about 2-3 minutes on each side. When fully cooked, the outside of the fish will be golden brown and the fish will pull apart easily with a fork.
  4. While still in the pan, use a fork or spatula to pull the fish apart into small, bite sized pieces.
  5. Chop the mixed greens into thin pieces and place in a separate serving bowl.
  6. Warm the tortillas in a microwave for about 10 seconds. Assemble the tortillas by putting a spoonful of the mango salsa, lettuce, cooked fish and avocado in each tortilla. Serve immediately and enjoy!

Recipe Notes:

-If you are unable to find fresh mangos, try using watermelon instead. This makes for a great new flavor profile that works well with the ingredients in this recipe!

-Try substituting salmon for white fish to give your tortillas even more Omega-3’s.

-If you are looking to avoid cooking in oil, steam the fish by wrapping the filets in aluminum foil and baking the packets in a 350 ̊F oven for 15-20 minutes.

– Arugula is a great substitute for the mixed salad greens and will give the tortillas a complimentary peppery flavor along with plenty of vitamin K (beneficial for your heart, bones, and skin).

 

 

Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s