Serves 2 (makes 5 loaded wraps at 230 calories per wrap)
Not only is this recipe reduced calorie, it’s absolutely delicious. I tried a few variations on the method for cooking the fish, and several versions of the salsa, until I got it just right. When I did, both Hubs and I felt we’d be happy being served this dish in a restaurant! As an added bonus, it’s really quick to prepare and cook, and can be prepared in advance.
The biggest variation with getting this meal lighter in calories will be your access to low calorie soft tortilla wraps. The ones I can get here aren’t particularly low calorie, but they are really tasty so I’m happy to sacrifice a handful of calories for the quality.
First prepare the mango salsa so that the flavors can develop for a few minutes while the rest of the meal comes together.
Peel the mango and dice it into quite small cubes. Dice the red pepper into similar sized cubes. Very finely chop the red onion… you can use more onion if you particularly enjoy the taste of fresh onion, but I don’t like it to be too strong. This amount is just enough to give the flavour but not overwhelm. Next finely chop the fresh corianter/cilantro, stalks and all.
Mix it all together in a bowl. Add the juice of a fresh lime. Add a generous twist of freshly ground black pepper and a pinch of sea salt. Cover and leave to marinate.
Now prepare the fish. Use kitchen paper to pat the fillets really nice and dry. Generously dust Cajun spice on one side only, pressing gently to help the spices stick to the fish. My absolute favourite is the Bart’s Blend which you can find here.
Get your soft wraps/tortillas ready on a plate so that you can warm them in the microwave when you’re ready.
Heat a non-stick frying pan on a high heat. Once hot, place the fish spice side down into the pan. Press down gently to get good contact with the base of the pan for a nice sear. After a minute, reduce the heat to medium high and cover to allow the heat to circulate. Important note… condensation will collect under the lid – you need to wipe it off several times. If you don’t, the water will drip into the pan and start to poach the fish making it soggy.
After 3 minutes or so, gently turn the fillets to cook the other side. Repeat the trick with the lid… after around 7-8 minutes in total depending on the thickness of the fish, it will be cooked through; nicely moist in the center and crisp at the thinner edges. Remove to a warm serving plate. Heat the tortillas and you’re ready to eat.
To assemble, transfer a warm wrap to your plate, place some fish lined up along the middle and top with mango salsa. We like to add a little jalapeno lime aioli to the top before wrapping it up and eating.
It’s not an elegant job, but someone has to do it 😉
RECIPE: Fish tacos with mango lime salsa
Serves 2, making 5 loaded wraps
- ½ a fresh mango, diced small (about 100g)
- ⅓ a fresh red pepper, diced small. (about 50g)
- Approx 1inch slice of Red onion, finely chopped. (about 10g)
- A handful of fresh cilantro (leaves and stalks) finely chopped (about 6g)
- Juice of 1 fresh lime.
- Dice the mango and red pepper quite small.
- Finely chop the onion and the fresh coriander / cilantro.
- Put all Put all the above in a bowl, mix well, add salt and pepper to taste.
- Cover and leave to marinate while you do the rest.
- 2 fillets of tilapia, or any firm white fish (approx. 500g)
- 2 teaspoons of Cajun seasoning (Bart’s is my fave)
- To serve, a spicy mayo such as this addictively delicious Jalapeno Lime Aioli
- Dry the fish really well with paper towel
- Generously dust one side with Cajun seasoning, pressing it down gently to help it stick.
- Heat a non-stick frying pan to medium hot, then place fish in the pan, spice-side down and press for a moment or two to get good contact with the heat. Leave on a medium heat and cover for 2-3 minutes to help cook through. (Important Tip: every now and again, dry the condensation off the lid with paper towel to stop it making the fish soggy!) Ps. If your pan isn’t non-stick you’ll need a tiny bit of olive oil.
- Turn carefully and repeat on the other side. It should only take 7-8mins to cook through in total, depending on the thickness of the fish.
- Remove from pan to a warm serving plate.
- Heat the tortillas, and bring the salsa to the table.
- To assemble, transfer a warm wrap to your plate, place some fish lined up along the middle and top with mango salsa. We like to add a little jalapeno lime aioli to the top before wrapping it up and eating.