0 from 12 votes
Pan seared fish tacos with smashed avocado
Pan seared fish tacos with smashed avocado and quick-pickled onions make a quick, delicious and healthy dinner.
Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4
Calories: 395 kcal
Course:
Dinner
Cuisine:
Mexican
Ingredients
- 500 g (1lb) white fish
- 2 tbsp olive oil
- 2 tsp lime juice
- 2 tbsp taco spice
- 1 tsp salt
For the tacos
- 2 avocados
- 5 minute salsa
- pickled onions
- corn tortillas
- sliced chillies
- fresh coriander/cilantro
Instructions
- Slice the fish into 5cm/2inch fingers (this size is perfect for tacos).
- Drizzle the olive oil and lime juice over the fish then generously season with the taco spice and salt on both sides.
- Heat a large pan or skillet over medium-high heat then add the fish and allow to cook for 1-2 minutes per side (depending on thickness) until cooked through and caramelized.
- Remove from the pan and allow to rest for a few minutes.
- Halve the avocados and scoop out the flesh. Mash with the back of a fork then season with lime juice, salt and pepper.
- Char the tortillas over an open flame (your gas stove) or in a hot pan.
- Add a smear of avocado to every tortilla then top with a piece of fish, a generous dollop of salsa, pickled onions, sliced chillies and coriander/cilantro. Serve immediately.
Cup of Yum
Nutrition Information
Calories
395kcal
(20%)
Carbohydrates
32g
(11%)
Protein
30g
(60%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
Monounsaturated Fat
11g
Cholesterol
63mg
(21%)
Sodium
677mg
(28%)
Potassium
965mg
(28%)
Fiber
10g
(40%)
Sugar
1g
(2%)
Vitamin A
149IU
(3%)
Vitamin C
11mg
(12%)
Calcium
67mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 395
% Daily Value*
| Calories | 395kcal | 20% |
| Carbohydrates | 32g | 11% |
| Protein | 30g | 60% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 63mg | 21% |
| Sodium | 677mg | 28% |
| Potassium | 965mg | 21% |
| Fiber | 10g | 40% |
| Sugar | 1g | 2% |
| Vitamin A | 149IU | 3% |
| Vitamin C | 11mg | 12% |
| Calcium | 67mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.