Filed Under: Healthy | Spanish | Tacos | Whole Wheat

Healthy Fish Tacos with Mango Salsa Verde

Recipe By Tessa Arias
  |  
July 29th, 2010

When I saw this recipe I was delighted. Out went the deep frying and in came broiled fish with fresh, juicy, sweet fruit and vegetables all wrapped in a toasted whole wheat tortilla. Yum. And good for you, too. 

Yield: 2 servings

Prep Time: 15 minutes

Cook: 10 minutes

Tessa's Recipe Rundown...

Taste:These fish tacos are bursting with flavor. The Old Bay seasoning combined with the tropical freshness and sweetness of the salsa provides a great balance.
Texture: To my pleasure, you really don’t miss the typical fried fish in this healthier fish taco recipe. Toasting the tortillas adds a nice crunch along with the red onion. The tomato adds a burst of juicy goodness while the mango adds a lovely velvety element.

Ease: Super super easy. Getting through the prep work for the salsa was the most hands-on task in this recipe which is great because the chopping can be done ahead of time.
Appearance: The combination of colors all neatly stuffed inside a lightly browned tortilla looks not only appetizing but healthy as well.
Cons: I really can’t think of any.
Pros: This recipe only serves two, which is perfect for me, but can be easily doubled. Also, if you can’t find green tomatoes, red bell peppers can be substituted. The best part of the recipe, of course, is that it hits the trifecta: easy, healthy, delicious.
Would I make this again? Yes.

 Living here in the South-West, fish tacos are fairly popular. If you ask me, though, when its scorching hot outside the last thing I want is something battered, fried, and then wrapped in more carbs. When I saw this recipe I was delighted. Out went the deep frying and in came broiled fish with fresh, juicy, sweet fruit and vegetables all wrapped in a toasted whole wheat tortilla. Yum. And good for you, too.

How to make
Healthy Fish Tacos with Mango Salsa Verde

Yield: 2 servings
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
When I saw this recipe I was delighted. Out went the deep frying and in came broiled fish with fresh, juicy, sweet fruit and vegetables all wrapped in a toasted whole wheat tortilla. Yum. And good for you, too. 

Ingredients

Salsa

  • 1/2 cup chopped peeled mango
  • 1/2 cup chopped green tomato
  • 2 tablespoons finely chopped red onion
  • 4 teaspoons chopped fresh cilantro
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon chili powder

Tacos

  • 2 (6-ounce) tilapia fillets
  • Cooking spray
  • 1/2 teaspoon (reduced sodium) Old Bay seasoning
  • 4 (8-inch) whole-wheat flour tortillas
  • 1 cup mixed salad greens

Directions

  1. 1. To prepare salsa, combine the first 7 ingredients in a small bowl; toss well.
  2. 2. To prepare tacos, preheat broiler.
  3. 3. Place fish on a broiler pan coated with cooking spray; sprinkle fish evenly with seasoning. Broil 6 minutes or until desired degree of doneness.
  4. 4. Heat a medium nonstick skillet over medium-high heat. Lightly coat tortillas with cooking spray. Add the tortillas to pan, 1 at a time; cook 1 minute on each side or until lightly toasted. Divide fish evenly among tortillas; top each taco with 1/4 cup greens and 1/4 cup salsa. Serve immediately.

Recipe Notes

Course: Main Course
Cuisine: American

About Tessa...

I share trusted baking recipes your friends will LOVE alongside insights into the science of sweets. I'm a professionally trained chef, cookbook author, and cookie queen. I love to write about all things sweet, carb-y, and homemade. I live in Phoenix, Arizona (hence the blog name!)

Find Tessa on  

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  1. #
    Maria — July 29, 2010 at 7:05 pm

    What a great meal for summer time. I love the salsa! Great photos too!

  2. #
    Mary — July 29, 2010 at 8:17 pm

    Yummm! I am definitely making these this weekend!!!

    Mary xo
    Delightful Bitefuls

  3. #
    Christina @ Bon Appetit Beantown — July 29, 2010 at 8:51 pm

    Looks awesome – and perfect for a night when I don't want too many leftovers.

  4. #
    Carolus — July 30, 2010 at 5:46 am

    amazing meal, for a night with freinds and a young red wine for drink

  5. #
    Carolus — July 30, 2010 at 7:41 am

    Tessa, thx for ur comment in my blog.
    U r invited to came here when u want, before i need to ask my wife but u r invited, lol

  6. #
    Carolyn Jung — July 30, 2010 at 4:25 pm

    These look like the perfect fish tacos. Healthful, colorful and packed with sweet, juicy mango.

  7. #
    Mlle Fraise — August 2, 2010 at 5:08 pm

    I gotta say I am not really partial to fish but after that beautiful picture and your awesome recipe rundown, I'll definitely have to give it a try.

  8. #
    Kelsey — August 3, 2010 at 3:16 pm

    This looks wonderful! I'm in Arizona, where we also have an abundance of fish tacos, thanks to tilapia from Mexico. But I agree with you about them being fried. Luckily, most restaurants will grill or broil the fish instead if you just ask.

    I can't wait to try these!

  9. #
    Jen @ My Kitchen Addiction — August 3, 2010 at 11:17 pm

    Looks like a nice dish… I like recipes for 2 since I am always cooking for 2 and hate to have leftovers (I'm weird like that). I also like the healthy take on fish tacos instead of deep frying!

  10. #
    Spoonables — October 22, 2010 at 2:32 pm

    My husband had a bad experience with fish tacos in his troubled youth or something like that and is not too fond of fish tacos, but since learning of this, I've been on a mission to convert him. Definitely will try this out this weekend!

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