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Fish taco

1.5 serves of vegetables in each serve

Preparation time: 25 minutes

Cooking time: 20 minutes

Serves: 4

  1.5 serves of vegetables per taco

Diet and Allergies:

Four tacos shells containing a piece of fish with lettuce and tomato and a sprinkle of grated cheese with a small white bowl of salsa. 
Four tacos shells containing a piece of fish with lettuce and tomato and a sprinkle of grated cheese with a small white bowl of salsa. 

Preparation time: 25 minutes

Cooking time: 20 minutes

Serves: 4

  1.5 serves of vegetables per taco

Diet and Allergies:

Ingredients

500g firm white fish fillets e.g. ling  

1/4 cup plain flour  

2 cups breadcrumbs, made from wholemeal bread  

1 egg, lightly beaten  

Olive oil spray  

Wholemeal Lebanese bread or pita 

2 cups iceberg lettuce, shredded  

1 tomato, diced   

1 cup corn kernels   

½ cup  tomato salsa  

Reduced-fat grated cheese  

Method

Pre-heat the oven to 200°C.  Line 2 baking trays with baking paper.  Cut the fish into pieces approximately 10 x 3cm, removing any bones.  

 Coat each fish piece in flour, then egg, then breadcrumbs, pressing firmly.  Place on the baking trays.  

 Spray well with olive oil and bake for 15-20 minutes until golden and cooked through.  

 Warm the wraps in the oven or microwave.  

 Assemble tacos with lettuce, tomato and corn.  Top with fish, tomato salsa and grated cheese.   

  

Tip:  

Use frozen crumbed fish and store-bought salsa if you’re in a hurry.  

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