Fish Tacos with Mango Salsa

Number of Servings: 6 (270 G)
Prep 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 270G

Amount per serving
Calories 235
% Daily Value*
Total Fat 4g 5%
Saturated Fat 0.5g 0%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 49mg 17%
Sodium 720mg 31%
Total Carbohydrate 22g 8%
Dietary Fiber 9.5g 32%
Total Sugars 7g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 6g
Protein 28g
Vitamin D 1mcg 6%
Calcium 62.4mg 4%
Iron 0.8mg 6%
Potassium 645mg 15%
Vitamin A 58.6mcg 6%
Vitamin C 40mcg 45%
Vitamin E 1.4mg 6%
Vitamin K 23.7mcg 20%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 6.8mg 45%
Vitamin B6 0.4mg 25%
Folate 34.6mcg 9%
Vitamin B12 1mcg 40%
Biotin 1.1mcg 4%
Chloride 13.6mg 0%
Pantothenate 0.3mg 0%
Phosphorus 250.3mg 20%
Iodine 0.2mcg 0%
Magnesium 46.8mg 10%
Zinc 0.7mg 10%
Selenium 38mcg 70%
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 Fish, Nonfat Greek Yogurt (grade A Pasteurized Skimmed Milk, Live Active Yogurt Cultures (l. Bulgaricus, S. Thermophilus)), Whole Wheat Flour Tortilla 6 Inch (whole Wheat Flour, Enriched Flour (bleached Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin And Folic Acid), Water, Soybean Oil, Salt, Sodium Bicarbonate, Mono & Diglycerides, Sodium Aluminum Phosphate, Sodium Aluminum Sulfate, Fumaric Acid, Potassium Sorbate, Corn Starch, Soy Flour, Sodium Propionate, Calcium Sulfate, Monocalcium Phosphate, Guar Gum, Cellulose Gum, Arabic Gum, Sorbic Acid, L-cysteine), Mango, Tomatoes, Lime Juice, Onion, Red Bell Pepper, Yellow Bell Pepper, Chipotle Peppers In Adobo Sauce (chipotle Peppers, Water, Tomato Puree, Vegetable Oil (corn Or Safflower), Wheat Flour, Salt, Vinegar, Starch, Onion Powder, Garlic Powder, Caramel Color And Spices), Garlic, Salt, Olive Oil, Cilantro, Black Pepper.

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