Fish Tacos with Roasted Asparagus and Mango Salsa

Posted by on Friday, June 22, 2012

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Fish Tacos with Roasted Asparagus and Mango Salsa
Author: 
Recipe type: Dinner
Serves: 4
 
A refreshing meal featuring seasonal asparagus and a fruity salsa.
Ingredients
  • 1 pound white fish fillets – sole, cod, haddock, flounder, etc.
  • 1 egg
  • ¼ cup walnuts, ground
  • 8 small corn tortillas or 4 whole wheat medium tortillas
  • 1 cup red cabbage, thinly sliced
  • 1 cup red pepper, thinly sliced
  • 1 cup whole wheat bread crumbs
  • 2 pounds asparagus, thick ends removed
  • ½ cup part skim mozzarella cheese, shredded
  • 1 cup mango or peach, diced
  • 1 cup cherry tomatoes, halved
  • ¼ cup cilantro, diced
  • 1 lime
  • ¼ teaspoon salt
  • Spray canola and/or olive oil
  • Kosher salt (optional)
Instructions
  1. Heat oven to 400 degrees
  2. Spray 2 baking sheets, with low sides, with oil (canola for fish, olive for asparagus)
  3. Whisk one egg in a bowl
  4. Pour whole wheat bread crumbs and ground walnuts in a large dinner plate
  5. Dunk each fillet of fish into the egg to coat each side, then press into the crumbs to coat and lay on baking sheet. Repeat with each fillet
  6. Layer asparagus in single layer on olive oil baking sheet to roast, sprinkle with kosher salt if desired
  7. Roast both for 15-20 minutes, depending on thickness of fish (check fish, turn asparagus after 10 min)
  8. In a small bowl, mix mango or peach, cherry tomatoes, cilantro, salt, lime juice
  9. -3 minutes before fish and asparagus are done, put tortillas in oven to warm
  10. Layer 2 corn tortillas or 1 whole wheat tortilla per person with ¼ of the fish, top with sliced red cabbage, pepper, cheese, mango or peach salsa.
  11. Serve with generous portion of asparagus and extra veggies on the side.
Nutrition Information
Serving size: ¼th of recipe Calories: 408.5 Fat: 13.3g Saturated fat: 4.2 Unsaturated fat: 9.1 Carbohydrates: 38.5g Fiber: 9.5g Protein: 36.6 Cholesterol: 103g

 

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