Seafood Soft Tacos

Seafood Soft Tacos takes about 40 minutes from beginning to end. For $1.65 per serving, this recipe covers 14% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 274 calories, 19g of protein, and 9g of fat each. It is brought to you by Taste of Home. A few people really liked this main course. A mixture of flounder, flour tortillas, fresh cilantro, and a handful of other ingredients are all it takes to make this recipe so yummy. It is a rather cheap recipe for fans of Mexican food. 19 people found this recipe to be delicious and satisfying. It is a good option if you're following a dairy free and pescatarian diet. Overall, this recipe earns a solid spoonacular score of 55%. Try Seafood Medley with Tomato-Butter Sauce and Soft Polenta, Soft Fish Tacos, and Soft Chicken Tacos for similar recipes.

Servings: 4

Preparation duration: 20 minutes

Cooking duration: 20 minutes

 

Ingredients:

1 pound flounder

4 flour tortillas (8 inches), warmed

1 tablespoon minced fresh cilantro

1/8 teaspoon garlic powder

1/3 cup chopped green pepper

1/8 teaspoon ground cumin

1 tablespoon olive oil

1/4 cup chopped onion

1/8 teaspoon pepper

1 medium plum tomato, chopped

1/4 teaspoon salt

Equipment:

baking pan

frying pan

Cooking instruction summary:

Directions Place the fish in a greased 11-in. x 7-in. baking dish. Bake, uncovered, at 350° for 20-25 minutes or until fish flakes easily with a fork; cut into 1-in. pieces. In a large skillet, saute green pepper and onion in oil until crisp-tender. Stir in the tomato, salt, garlic powder, cumin and pepper; cook and stir for 1 minute. Add fish; heat through. Spoon filling on one side of tortillas. Sprinkle with cilantro; fold in half. Yield: 4 servings. Editor's Note: Cod, red snapper, haddock, ocean perch or any other lean fish may be substituted for the flounder. Originally published as Seafood Soft Tacos in Taste of HomeFebruary/March 2003, p56 Nutritional Facts One taco (prepared with 1 tablespoon oil) equals 295 calories, 8 g fat (1 g saturated fat), 54 mg cholesterol, 490 mg sodium, 29 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat. Print Add to Recipe Box Email a Friend

 

Step by step:


1. Place the fish in a greased 11-in. x 7-in. baking dish.

2. Bake, uncovered, at 350° for 20-25 minutes or until fish flakes easily with a fork; cut into 1-in. pieces.

3. In a large skillet, saute green pepper and onion in oil until crisp-tender. Stir in the tomato, salt, garlic powder, cumin and pepper; cook and stir for 1 minute.

4. Add fish; heat through. Spoon filling on one side of tortillas. Sprinkle with cilantro; fold in half.


Nutrition Information:

Quickview
273k Calories
18g Protein
9g Total Fat
28g Carbs
9% Health Score
Limit These
Calories
273k
14%

Fat
9g
14%

  Saturated Fat
1g
11%

Carbohydrates
28g
9%

  Sugar
3g
4%

Cholesterol
51mg
17%

Sodium
832mg
36%

Get Enough Of These
Protein
18g
37%

Selenium
42µg
61%

Phosphorus
392mg
39%

Vitamin B12
1µg
21%

Vitamin D
3µg
21%

Vitamin B1
0.29mg
20%

Folate
73µg
19%

Manganese
0.33mg
16%

Vitamin B3
3mg
16%

Vitamin C
12mg
16%

Iron
2mg
12%

Vitamin E
1mg
10%

Potassium
336mg
10%

Vitamin B6
0.19mg
10%

Magnesium
35mg
9%

Calcium
84mg
8%

Fiber
1g
7%

Vitamin K
6µg
6%

Vitamin B2
0.1mg
6%

Copper
0.1mg
5%

Zinc
0.71mg
5%

Vitamin A
220IU
4%

Vitamin B5
0.33mg
3%

covered percent of daily need
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An average American will eat the equivalent of 28 pigs in their lifetime.

Food Joke

One evening a family brings their frail, elderly mother to a nursing home and leave her, hoping she will be well cared for. The next morning, the nurses bathe her, feed her a tasty breakfast, and set her in a chair at a window overlooking a lovely flower garden. She seems OK, but after a while she slowly starts to fall over sideways in her chair. Two attentive nurses immediately rush up to catch her and straighten her up. Again she seems OK, but after a while she starts to tilt to the other side. The nurses rush back and once more bring her back upright. This goes on all morning. Later the family arrives to see how the old woman is adjusting to her new home. They ask, "So, Ma, how is it here? Are they treating you all right?" "It's pretty nice," she replies. "Except they won't let you fart."

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