Tasty fish tacos with the haddock fillet provides us with a source of seven different essential vitamins and minerals, it’s super healthy for the entire family. It makes an excellent choice for those who want to start eating fish but are not accustomed to a strong fish flavor. Haddock is an excellent source of protein. A 3-ounce serving of cooked haddock contains 20.6 grams of protein, which is roughly 40 percent of the recommended daily intake. Protein is necessary for the prevention of several chronic diseases, including cardiovascular disease, cancer, osteoporosis and diabetes. Low-fat, low-calorie sources of protein, such as haddock, offer benefits to your diet. Do you find tasty and useful haddock in your diet? Then try “Tasty fish tacos”.
- 100 g plain wholemeal flour
- 2 ripe kiwi fruit
- 4 spring onions
- 1 fresh jalapeño or green chilli
- 1 bunch of fresh coriander , (30g)
- 2 limes
- Tabasco chipotle sauce
- ¼ of a small red cabbage , (150g)
- 1 tablespoon red wine vinegar
- ½ an orange
- 1 red or yellow pepper
- 2 x 120g fillets of firm white fish, such as haddock, skin on, scaled and pin-boned, from sustainable sources
- olive oil
- 2 tablespoons natural yoghurt
In a bowl, mix the flour and a pinch of sea salt with 60ml of water to form a dough. Knead for a couple of minutes, then put aside. Peel the kiwi fruit, cut in half and put into a large dry non-stick frying pan on a medium heat with the green halves of the spring onions and the deseeded chilli. Lightly scald it all, turning every now and again, then place in a blender with half the coriander, the juice of 1 lime and a few shakes of chipotle Tabasco. Blitz until smooth, then taste and season to perfection. Very finely slice the red cabbage, ideally on a mandolin (use the guard!), scrunch with the remaining coriander leaves and the vinegar and orange juice, then season to perfection.
To make your tacos, divide the dough into four balls and roll out each one thinly. Cook each through in a non-stick pan for just
1 minute on each side until soft, turning when you see bubbles. Cover with a tea towel to keep warm.
Slice up the whites of the spring onions. Deseed the pepper and cut into 1cm dice. Slice the fish into 2cm strips, then toss with the spring onion, pepper and 1 tablespoon of oil. Return the pan you used for your tacos to a high heat and cook the fish mixture for around 4 minutes, or until the fish is cooked through and lightly golden. Divide the yoghurt, fish and veg between your warm tacos. Serve with the dressed red cabbage, that killer salsa and lime wedges for squeezing over, then devour!
Recipe & photo source: Jamie Oliver Magazine