nutritionist Chelsea

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Healthy Fish Tacos with a Mango and Cucumber Salsa

Healthy Fish Tacos with a Mango and Cucumber Salsa

Flaky, seasoned whitefish, sweet and juicy mangoes, cool and refreshing cucumbers and a crunchy slaw elevate tacos to something fresh and light! Not to mention, they’re ready in 15 minutes  Serves 2 generously

What (your ingredients):
½ pound whitefish, like cod or halibut, cut into 3 fillets
½ teaspoon cumin
¼ teaspoon chipotle chili pepper
½ teaspoon salt
1-2 teaspoons olive oil
1 mango, diced into small pieces
½ cucumber, diced into small pieces
½ red onion, finely diced
Juice of 1 lime
Avocado, lime wedges, tortillas, red cabbage slaw (see below for this bonus recipe)

How (your directions):

Season fish with cumin, chili pepper, and salt. Heat grill (or even a sauté pan) over medium heat with oil.

Grill fish for 2-3 minutes on one side, perhaps longer if fish filet is thicker. Hint: Wait until the edges of the fish have turned from translucent to white before flipping. Then grill on the other side for an additional 2-3 minutes.

For the salsa, combine diced mango, cucumber, red onion, and lime juice. Season with a pinch of salt.

For assembly, warm tortillas and top with avocado slices, grilled fish, mango and cucumber salsa, and red cabbage slaw.

Bonus: To make the slaw, slice red cabbage finely and add the juice of 1 lime and 1 tablespoon white wine vinegar. This is a quick recipe, and can be made during the prep work for the tacos.

Enjoy these healthy tacos with wedges of lime, and preferably dining outside in the summer sun!

Why (the science):  The fish taco receives its healthy upgrade by grilling it with healthy olive oil instead of a heavy batter and fry. Avocado adds more heart-healthy fats, the mango is full of vitamin C, the red onion is a powerful anti-carcinogenic, and the red cabbage has protective antioxidants!

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