Fish Tacos with Avocado Mango Salsa

Serves 6

Ingredients:

1 medium Avocado, peeled, pitted, diced

1 cup 250 ml Tomato, seeded, finely chopped

¼ cup 60 ml Mango, finely chopped

¼ cup 60 ml Green onion, finely sliced

½ tbsp 7 ml Cilantro, fresh, chopped 1 tbsp 15 ml Lime juice

½ cup 125 ml Bread crumbs

1½ tbsp 22 ml Lemon-pepper seasoning, salt free

2 large Eggs

1 tbsp 15 ml Water

0.9 lb 400 g Haddock fillets, fresh, cut into 1-inch strips

1 tbsp 15 ml Canola oil

6 small Tortillas, whole wheat

Directions:

1. Mix together avocado, tomato, mango, green onion and cilantro in a medium-sized dish. Add lime juice and toss to coat. Place plastic wrap directly over salsa mixture and place in fridge for 30 minutes.

2. Mix together bread crumbs and lemon-pepper seasoning in a small bowl.

3. Whisk together eggs and water in another small bowl. Dip fish pieces in egg mixture, then coat with crumb mixture. Repeat until all fish pieces are coated.

4. Heat oil in a large nonstick skillet on medium-high heat. Add fish pieces and cook 2-4 minutes on each side or until golden brown and fish flakes easily with a fork.

5. Divide fish evenly over tortillas. Top with each with 3 tbsp salsa.

Nutrition Information per Serving:

Calories 213

Fat 13 grams Carbohydrate 37 grams

Fibre 6 grams

Protein 20 grams

Sodium 335 milligrams

Tip: Try other salt-free seasonings like garlic, extra spicy or a dried herb blend.

Source: Sobeys Dietitians