Cutting back on red meat? Try these flavoursome fish tacos

Mix-up taco night with a heart-healthy alternative that are sure to become a family favourite.

Flavoursome fish tacos. Picture: The Heart Foundation

This is the second of three recipes the Heart Foundation is bringing you to raise awareness about heart health and encourage Australians to take steps to reduce their risk of heart disease.

Jemma O’Hanlon, Senior Food and Nutrition Advisor at the Heart Foundation.

This week we are pleased to share with you the recipe for scrumptious, heart-healthy fish tacos to help you mix-up taco night with a healthy alternative. These flavoursome fish tacos are packed with omega-3s which support a healthy heart. A family favourite, place the fillings in the centre of the table and let everyone load up!

Fish tacos with tomato and jalapeño salsa

Cook: 10 minutes

Prep: 20 minutes

Serves 4 (3 tacos per serve)

INGREDIENTS

• ⅓ cup reduced plain Greek yoghurt
• 500g skinless, boneless white fish fillets
• 1 tablespoon olive oil
• 2 teaspoon Mexican chilli powder
• 1 teaspoon ground paprika
• 1 teaspoon ground cumin
• 312g packet (12) white corn tortillas
• 12 small baby cos lettuce leaves
• 1 avocado, sliced
• 75g feta cheese, crumbled

Lime wedges, to serve

• Tomato and jalapeño salsa
• 1 bunch fresh coriander
• 3 medium tomatoes, cut into 1cm pieces
• ½ small red onion, finely chopped
• 2 tablespoons pickled sliced jalapeños, drained, finely chopped
• 2 teaspoons lime juice

METHOD

1. To make salsa, set aside half the coriander bunch for serving. Finely chop the remaining coriander (leaves and stems) and place into a medium bowl. Add tomatoes, onion, jalapeño and lime juice. Mix to combine.
2. Place yoghurt in a small bowl. Stir in about 1 tablespoon water to give a pouring consistency. Refrigerate salsa and yoghurt while preparing tortillas and fish.
3. Place fish fillets in a large shallow dish. Add combined oil, chilli powder, paprika and cumin. Rub spice mixture over fish to coat evenly.
4. Heat a large, lightly greased, non-stick frying pan over a medium-high heat. Lightly toast tortillas in hot pan for 20-30 seconds on each side, until warm and lightly browned. Remove. Wrap in foil to keep warm.
5. Cook fish fillets in same non-stick frying pan over a medium-high heat for about 3 minutes on each side, or until fish is cooked and lightly charred. Transfer to a plate. Using 2 forks, break into large flakes.
6. To serve, top warm tortillas with lettuce, fish, salsa and avocado. Sprinkle with feta and drizzle with yoghurt. Garnish with reserved coriander sprigs. Fold in half. Serve with lime wedges.

TIPS

• Any firm, skinless, boneless fish is suitable for this recipe.
• If preferred, heat tortillas and cook fish on a barbecue flat plate instead of in frying pan.
• Pickled jalapeños are available from the Mexican food section in supermarkets. Substitute 2 thinly sliced, small, fresh green chillies, if preferred.

If you enjoy this recipe, please visit the Heart Foundation’s heart healthy recipes for further inspiration.