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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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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