5   132
0   118
22   168
11   261
65   307
9   246
21   217
9   159
14   131
39   284

Cajun Fish Tacos, Avocado & Mango Salsa & Corn Salad

Cajun Fish Tacos, Avocado & Mango Salsa & Corn Salad

So something incredible happened towards the end of last year – I was asked to contribute to a recipe book being pulled together by British Military Fitness! The book, free to download from the BMF website, was going to be printed for every blogger who participated – a lovely memento for us to keep. I jumped at the chance quicker than a burpee at a BMF class!

The #FitFoodBMF Recipe Book

The book has breakfasts, lunches and dinners, as well as snacks and desserts. I was asked to create a dinner recipe (I think there are probably more breakfast recipes on bloggers’ websites than anyone really needs – myself included!) and I knew straight away what my recipe would be… fish tacos. They are perfect for the fitness oriented recipe book as they are healthy, easy to make and full of nutrients.

The recipes were all approved by Ben Coomber, of Body Type Nutrition, with his thoughts on each recipe printed on the pages. His comment on my fish taco recipe was really nice to read:

“This recipe is AWESOME as it is packed with so many healthy ingredients – fish containing omega-3, avocado which is loaded with healthy fats, and finally, plenty of vitamin-rich vegetables.”

The book is absolutely free to download from the Nutrition Hub, and if you like the sound of thai-sweet chilli glazed salmon, Moroccan-style lamb, slow-cooked paprika lamb and chickpea stew, apple and feta quinoa, or salted caramel popcorn bars – just some of the recipes on offer – then you’re in for a treat!

My Recipe – Fish Tacos

As a sneak preview of the book before you download, here is my recipe (which you’ll find on page 32 of the book!). Please do let me know if you try it!

Cajun Fish Tacos, Avocado & Mango Salsa & Corn Salad
Serves 2
I love Cajun and Mexican dishes – so packed full of flavour and comforting. But they’re also often very carb heavy and laden with oil and cheese. So for a quick but flavoursome mid-week meal that feels like a Cajun treat I turn to fish tacos. The corn shell is lower in calories and fat than its flour counterpart yet also boasts a higher fibre content, while the fish provides a healthy protein boost. Avocado adds good fats and nutrients, with the mango giving a fantastic flavour compliment to the spicy fish.
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
For the tacos
  1. 4 small corn tortillas
  2. 1 tbsp frying oil (e.g. sunflower, coconut)
  3. 2 x white fish fillets (e.g. cod, tilapia, haddock)
  4. 1 tsp cumin
  5. 1tsp paprika
  6. ¼-½ tsp cayenne pepper
  7. ½ tsp oregano
  8. 1 clove garlic
  9. Watercress and fat-free natural yoghurt to serve (optional)
For the salsa
  1. 1 mango
  2. 1 avocado
  3. Lemon juice
For the side salad
  1. 2 ears of corn
  2. 1 small red onion
  3. Handful of fresh coriander
Instructions
  1. Pre-heat the oven to 150oc and the grill to moderate.
  2. Place the corn ears on the grill tray and grill for 10-15 minutes, turning occasionally.
  3. Meanwhile, peel and cube the mango and avocado, then squeeze a little lemon juice over to stop them going brown.
  4. Peel and chop the onion into fine dice. Chop the coriander and mix with the onion in a bowl.
  5. Heat the corn tortillas in the microwave until pliable, then stuff into the holes of a muffin tray. Pop in the oven to set them – 5-10 minutes should do!
  6. Mix the dried spices and herbs with the garlic to make a rub, then coat both sides of the fish. Add a little oil to a griddle pan on a medium heat, then fry the fish for 2-3 minutes on each side (or longer if you have thicker fillets).
  7. Once the corn is cooked through, remove it from the grill, strip the kernels off with a knife then add to the onion and coriander mix.
  8. To serve – lay a small handful of watercress in the bottom of each tortilla shell, top with a spoonful of the salsa and break the fish up on top. Serve with the corn side salad and a dollop of yoghurt, if using. Enjoy!
fitcetera https://fitcetera.co.uk/
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Georgina Spenceley

2 Comments

    • Georgina Spenceley
      Author
      26th January 2016 / 5:03 pm

      Great idea! Let me know if it’s any good with tofu!

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