Pan-fried white fish in warm corn tortillas with cabbage slaw, salsa and a yoghurt and lime dressing. Fifteen minutes.
Fish is done at 63 C (145 F) in the thickest part, the USDA safe minimum, when it flakes with a fork. The fish is measured cooked; start with about 160 g raw.
- Ready in15 minutes
- Prep7 min
- Cook8 min
- Serves1
Ingredients
- 130 g white fish fillet, e.g. cod (cooked weight)
- 3 tortillas corn tortillas
- 80 g cabbage
- 50 g salsa
- 40 g greek yoghurt, 0% fat
- 10 g lemon or lime juice
Method
- Shred the cabbage finely and toss it with half the lime juice and a pinch of salt. Mix the rest of the lime juice into the yoghurt.
- Season the fish with salt and a pinch of paprika or cumin. Pan-fry in a little oil over medium-high heat for three to four minutes a side until it flakes.
- Warm the tortillas in a dry pan for thirty seconds a side.
- Break the fish into pieces and fill the tortillas with fish, slaw, salsa and the yoghurt.
What this plate gives you
Four grams of fat and 40 g of protein in 365 calories, under a fifth of a 2,000-calorie day, is what happens when the fish is white, the tortillas are corn and the dressing is 0% Greek yoghurt instead of mayonnaise. The 130 g of cod gives about 30 g of the protein. The fish is measured cooked; start with about 150 g raw, and it is done at 63 C when it flakes.
Swaps
- Any firm white fish: the same numbers.
- Avocado in the tacos: about 60 more calories and the fat the plate is missing.
- Lime and chilli in the slaw: no change to the numbers.
Keeping it
The slaw keeps two days in the fridge and the cooked fish three to four. Warm the tortillas and fill when you eat.
