Healthy Fish Tacos with Mango Salsa Recipe

White fish: Mild-flavored fish like cod or tilapia are ideal for these tacos.

Olive oil: Used to brush the fish fillets before grilling, adding a subtle richness.

Chili powder: Provides a mild heat and depth of flavor to the fish.

Cumin: Adds a warm, earthy taste to the seasoning mix for the fish.

Corn tortillas: The base for the tacos, offering a slightly sweet and nutty flavor.

Mango: Adds a sweet and juicy element to the salsa, balancing the savory fish.

Red onion: Provides a sharp, tangy contrast in the mango salsa.

Cilantro: Adds a fresh, herbal note to the salsa.

Lime juice: Brightens the salsa with its zesty acidity.

Salt: Enhances all the flavors in the dish.

When grilling fish fillets, make sure to preheat the grill pan thoroughly to ensure even cooking and to achieve those desirable grill marks. Brush the fillets with olive oil to prevent sticking and to add a subtle richness. Seasoning with chili powder and cumin not only enhances the flavor but also adds a beautiful color to the fish. For the mango salsa, finely chop the red onion to ensure it blends well with the diced mango. Adding lime juice not only brightens the salsa but also helps to balance the sweetness of the mango. Warm the tortillas just before assembling to keep them pliable and to bring out their natural flavor.

• white fish - Substitute with salmon: Salmon provides a rich flavor and is packed with omega-3 fatty acids, making it a healthy alternative.

• white fish - Substitute with tofu: For a vegetarian option, tofu can mimic the texture of fish and absorb the spices well.

• olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and is rich in healthy fats, making it a great alternative for cooking.

• chili powder - Substitute with paprika: Paprika offers a milder heat and a sweet, smoky flavor that can complement the dish.

• cumin - Substitute with ground coriander: Ground coriander provides a citrusy, slightly sweet flavor that can enhance the overall taste.

• corn tortillas - Substitute with whole wheat tortillas: Whole wheat tortillas add more fiber and nutrients, making the tacos healthier.

• diced mango - Substitute with pineapple: Pineapple offers a similar sweetness and tropical flavor, making it a suitable replacement.

• red onion - Substitute with green onion: Green onions provide a milder flavor and a bit of color contrast in the salsa.

• cilantro - Substitute with parsley: Parsley offers a fresh, slightly peppery taste and can be used if you prefer a different herb.

• lime juice - Substitute with lemon juice: Lemon juice provides a similar acidity and brightness to the salsa.

• salt - Substitute with sea salt: Sea salt can offer a more complex flavor profile and is often considered a healthier option.

• Allow the fish fillets to cool completely before storing. This prevents condensation and sogginess.
• Place the cooled fish fillets in an airtight container. If stacking them, use parchment paper between layers to avoid sticking.
• Store the mango salsa separately in another airtight container to maintain its freshness and prevent the fish from becoming soggy.
• For the tortillas, wrap them in aluminum foil or place them in a resealable plastic bag. This keeps them soft and pliable.
• Refrigerate the fish, salsa, and tortillas. They will stay fresh for up to 2 days.
• To freeze, wrap each fish fillet individually in plastic wrap, then place them in a resealable freezer bag. This helps to prevent freezer burn.
• Freeze the mango salsa in a freezer-safe container, leaving some space at the top for expansion.
• Tortillas can be frozen by stacking them with parchment paper between each one and placing the stack in a resealable freezer bag.
• When ready to eat, thaw the fish, salsa, and tortillas in the refrigerator overnight.
• Reheat the fish in a preheated oven at 350°F (175°C) for about 10 minutes or until warmed through. Alternatively, you can use a microwave.
• Warm the tortillas in a skillet or directly on the grill for a few seconds on each side.
• Assemble the tacos by placing the reheated fish on the warmed tortillas and topping with the thawed mango salsa.

• Oven Method:

  1. Preheat your oven to 350°F (175°C).
  2. Place the fish fillets on a baking sheet lined with parchment paper.
  3. Cover the fish lightly with aluminum foil to prevent it from drying out.
  4. Heat for about 10-15 minutes, or until the fish is warmed through.
  5. Warm the tortillas separately by wrapping them in foil and placing them in the oven for the last 5 minutes of the fish reheating time.

• Stovetop Method:

  1. Heat a non-stick skillet over medium heat.
  2. Add a small amount of olive oil to the skillet.
  3. Place the fish fillets in the skillet and cover with a lid.
  4. Heat for about 3-4 minutes on each side, or until the fish is warmed through.
  5. Warm the tortillas in a separate skillet over medium heat for about 30 seconds on each side.

• Microwave Method:

  1. Place the fish fillets on a microwave-safe plate.
  2. Cover the fish with a damp paper towel to keep it moist.
  3. Microwave on medium power for 1-2 minutes, checking every 30 seconds to avoid overcooking.
  4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for about 20-30 seconds.

• Mango Salsa:

  1. The mango salsa is best served fresh, but if you need to reheat it, do so gently.
  2. Place the salsa in a microwave-safe bowl.
  3. Microwave on low power for about 20-30 seconds, just to take the chill off without cooking the mango and cilantro.

• Assembly:

  1. Once everything is reheated, assemble the tacos by placing the grilled fish on the tortillas.
  2. Top with the mango salsa and enjoy your reheated healthy fish tacos.

• Grill pan: A flat or ridged pan used to cook the fish fillets, providing a grilled texture and flavor.

• Brush: Used to apply olive oil evenly on the fish fillets before seasoning.

• Mixing bowl: A bowl used to combine the ingredients for the mango salsa.

• Knife: Essential for dicing the mango and finely chopping the red onion and cilantro.

• Cutting board: A surface to safely chop and dice the mango, red onion, and cilantro.

• Spatula: Useful for flipping the fish fillets on the grill pan to ensure even cooking.

• Measuring spoons: Used to measure out the chili powder, cumin, lime juice, and salt accurately.

• Skillet: An alternative to the grill pan for warming the tortillas if preferred.

• Tongs: Handy for handling the tortillas and fish fillets without breaking them.

• Serving plate: A plate to assemble and serve the finished fish tacos.

Pre-cut ingredients: Dice the mango and chop the red onion and cilantro in advance to save time when assembling the mango salsa.

Marinate fish: Season the fish fillets with olive oil, chili powder, and cumin ahead of time to let the flavors meld and reduce prep time.

Use pre-made tortillas: Opt for store-bought corn tortillas to eliminate the need for making them from scratch.

Batch cooking: Grill extra fish fillets and store them for quick assembly of fish tacos later in the week.