Fish Tacos
Good nutritional profile
Tacos with battered or grilled fish.
Fish tacos are small corn tortillas filled with battered and fried or grilled white fish, shredded cabbage slaw, lime and a creamy sauce such as crema or chipotle mayonnaise, a style from Baja California. They are high in protein, with moderate fat and some fiber from the corn tortillas and cabbage. Grilled fish instead of battered and fried keeps the fat lower.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 10g | 17.9% |
| Fat | 7g | 10.0% |
| Carbs | 16g | 5.3% |
| Simple Sugars | 5.6g | Estimate |
| Complex Carbs | 8.4g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 68g | 2.7% |
| Calories | 155 | 6.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.61 | g | 8.1% |
| Monounsaturated | 2.9 | g | 11.6% |
| Polyunsaturated | 1.92 | g | 14.8% |
| Omega-3 | 0.576 | g | Estimate |
| EPA | 31 | mg | 3.4% |
| DHA | 58 | mg | 6.4% |
| Omega-6 | 1.344 | g | Estimate |
| Trans | 0.07 | g | 3.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 9.9 | mg |
| Vitamin E | 0.99 | mg |
| Selenium | 18.9 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 21.8 | mcg | 2.4% |
| vitamin B1 | 0.066 | mg | 5.5% |
| vitamin B2 | 0.069 | mg | 5.3% |
| vitamin B3 | 1.31 | mg | 8.2% |
| vitamin B6 | 0.178 | mg | 10.5% |
| vitamin B9 | 14 | mcg | 3.5% |
| vitamin B12 | 0.42 | mcg | 17.5% |
| vitamin C | 9.9 | mg | 11.0% |
| vitamin D | 0.424 (17 IU) | mcg | 2.8% |
| vitamin E | 0.994 | mg | 6.6% |
| vitamin K | 23.4 | mcg | 19.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 45.7 | mg | 4.6% |
| iron | 0.783 | mg | 4.4% |
| magnesium | 36.1 | mg | 9.0% |
| phosphorus | 183 | mg | 26.1% |
| potassium | 317 | mg | 12.2% |
| sodium | 230 | mg | 10.0% |
| zinc | 0.596 | mg | 5.4% |
| copper | 0.06 | mg | 6.7% |
| manganese | 0.13 | mg | 5.7% |
| selenium | 18.9 | mcg | 34.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 291 | mg | 41.6% | 162% |
| Isoleucine | 445 | mg | 31.8% | 132% |
| Leucine | 845 | mg | 31.0% | 123% |
| Lysine | 832 | mg | 39.6% | 154% |
| Methionine | 394 | mg | 37.5% | 152% |
| Phenylalanine | 743 | mg | 42.5% | 161% |
| Threonine | 426 | mg | 40.6% | 152% |
| Tryptophan | 107 | mg | 38.2% | 144% |
| Valine | 512 | mg | 28.1% | 114% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- White fish fillets (cod or tilapia) 500 g
- Corn tortillas 8 small
- Green cabbage, finely shredded 200 g
- Sour cream 80 g
- Mayonnaise 2 tbsp
- Lime 2
- Chili powder 1 tsp
- Ground cumin 1 tsp
- Garlic powder 1/2 tsp
- Fresh cilantro, chopped 3 tbsp
- Olive oil 2 tbsp
- Salt and pepper to taste
Instructions
- 1
Whisk sour cream, mayonnaise, juice of half a lime, and a pinch of salt into a smooth crema; chill until serving.
- 2
Toss shredded cabbage with a squeeze of lime and a pinch of salt to lightly wilt it.
- 3
Pat the fish dry, rub with olive oil, then season with chili powder, cumin, garlic powder, salt, and pepper.
- 4
Sear the fish in a hot pan for 3 to 4 minutes per side until opaque and lightly charred, then break into chunks.
- 5
Warm the tortillas in a dry skillet until soft and pliable.
- 6
Fill each tortilla with fish, top with cabbage, drizzle with lime crema, and scatter cilantro.
- 7
Serve with extra lime wedges on the side.