Fish Tacos with Mango Salsa

Number of Servings: 6 (280g)
Active Time: 30 min.
Total Time: 30 min.
FIsh Tacos with Mango Salsa

These delicious fish tacos are a team favorite here at Guiding Stars. They’re easy to make and a wonderful, light summer’s meal.

Tip: Adobe peppers in chipotle sauce can usually be found, canned, in the Mexican food section of your local grocery store. If you’re not sure what counts as a flaky white fish, haddock and cod are great options, or ask your fishmonger.

I brought my Fish Tacos with Mango Salsa to Windham High School. We served it with my Garlic-Lime Black Bean and Avocado Spread, an alternative to guacamole. Some people suspected the kids would be hesitant to try the menu, and some certainly were. Others jumped at the opportunity to have something different. They didnʼt know it was healthy. At the end of the day, student participation in the special meal was higher than normal and last I knew, staff meal counts increased almost four-fold.Erin Dow, Expert Chef

Ingredients

  • Mango Salsa:

    • 6 Tbsp. lime juice
    • 1 cup chopped mango
    • ½ cup diced bell pepper
    • ⅔ cup diced tomatoes
    • ¼ cup chopped fresh cilantro
    • ¼ cup chopped green onions
    • ½ tsp. salt
    • ½ tsp. pepper
    • 1 tsp. olive oil

    Fish Tacos:

    • 1½ lbs. flaky white fish
    • 1 Tbsp. chopped garlic
    • 3 Tbsp. lime juice
    • 6 (6") whole grain tortillas

    Adobo Sauce:

    • 1 cup plain, fat-free Greek yogurt
    • ¼ cup chopped green onions
    • 1 Tbsp. lime juice
    • ½ tsp. salt
    • ½ tsp. pepper
    • 1 Tbsp. chopped chipotle in adobo sauce

Directions

  1. Preheat oven to 400ºF. While oven preheats, combine salsa ingredients and set aside.
  2. Place fish in a shallow baking pan and sprinkle with garlic and lime juice. Bake until fish reaches a minimum internal temperature of 145ºF (13-15 minutes).
  3. While fish bakes, wrap tortillas in foil and set aside. During the last few minutes of the fish baking, place the tortilla foil packet in the oven to warm (5 minutes).
  4. Combine sauce ingredients and set aside.
  5. Flake the fish into medium-sized chunks and serve on tortillas, topped with salsa and adobo sauce.

Nutrition Facts

6 servings per container

Serving Size 280g

Amount per serving
Calories 205
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 0.5g
Cholesterol 51mg 17%
Sodium 680mg 30%
Total Carbohydrate 23g 8%
Dietary Fiber 11.5g 39%
Total Sugars 7g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 3g
Protein 29g
Vitamin D 1mcg 6%
Calcium 130.1mg 10%
Iron 1.1mg 6%
Potassium 730mg 15%
Vitamin A 54.7mcg 6%
Vitamin C 43.1mg 50%
Vitamin E 1.5mg 6%
Vitamin K 23.7mcg 20%
Thiamin 0.1mg 8%
Riboflavin 0.2mg 15%
Niacin 6.9mg 45%
Vitamin B6 0.4mg 25%
Folate 38.3mcg 10%
Vitamin B12 1.3mcg 50%
Biotin 1.1mcg 4%
Chloride 13.5mg 0%
Pantothenate 0.5mg 0%
Phosphorus 302.4mg 25%
Iodine 0.2mcg 0%
Magnesium 51.8mg 10%
Zinc 0.9mg 10%
Selenium 41.7mcg 80%
Copper 0.1mg 10%
Manganese 0.2mg 8%
Chromium 0.2mcg 0%
Molybdenum 1.6mcg 4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Cod, Plain Nonfat Greek Yogurt (skim Milk, Active Bacterial Culture, Vitamin As Palmitate, Vitamin D3), 6 Inch Whole Wheat Tortillas (water, Modified Wheat Starch, Whole Wheat Flour, Wheat Gluten, Vegetable Shortening (interesterified And Hydrogenated Soybean Oils), Wheat Gluten Isolate, Contains 2% Or Less Of: Salt, Baking Soda, Sodium Acid Pyrophosphate, Cellulose Gum, Distilled Monoglycerides, Sucralose, Caramel Color, Fumaric Acid, And Calcium Propionate And Sorbic Acid (to Maintain Freshness)), Mango, Lime Juice, Tomatoes, Green Onion, Red Bell Pepper, Yellow Bell Pepper, Chipotle Peppers In Adobo Sauce (water, Tomato Paste, Dried Chipotle Peppers, Distilled Vinegar, Corn Oil, Less Than 2% Of Iodized Salt (contains Potassium Iodate), Corn Starch, Onion Powder, Garlic Powder, Spices), Garlic, Salt, Olive Oil, Cilantro, Black Pepper.

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