• Brittany Sparks

Macadamia Crusted Fish Tacos with Avocado & Black Bean Salsa


Fish Tacos yes please!! These crispy fish tacos make for a flavorful and festive dish for Cinco de Mayo. Well any day is a good day for a fish taco in this kitchen! The creaminess of the avocado, black bean salsa pairs great with the crunchy fish and offers a little kick of heat. So forego the fried fish and try out this healthier version of the fish taco!

These fish tacos are a 30 minute meal! They are fast to put together and taste amazing. I used macadamia nuts in this recipe but almonds or pistachios work well too.

In this recipe I used cod which is a very lean fish. A 3 oz serving supplies only 0.6 grams of fat. Most of the fat in this dish comes from the macadamia nuts, avocados and olive oil. The macadamia nuts, avocados and olive oil are big sources of the heart healthy monounsaturated fats. Monounsaturated fats when replaced with saturated fats in the diet have been shown to help lower cholesterol levels.

You want to grind the macadamia nuts until they resemble course sand. Having the nuts in larger pieces will make it harder for the coating to stick to the fish.

Cut the fillets into 1 inch wide strips. You can even ask them to do this for you at the grocery store to save you time. Bake at 400 degrees for 12 minutes or until the internal temperature of the fish reaches 145 degrees.

The avocado, black bean salsa is very easy to make. Just simply combine all ingredients and you are done. No cooking involved. I use 1 to 2 jalapenos in this salsa but you can leave them out if you do not like spicy foods. Avocados offer up an array of nutrients. Did you know one avocado provides 9.2 grams of fiber and is a good source of potassium, folate, Vitamin A and Vitamin E?

This salsa makes 14 (1/4 Cup) servings, where the fish makes about 11 servings. I like to make a little extra in case my guests like a larger portion. Leftovers are also great in the morning scrambled with eggs if you happen to have some remaining.

So next time you are in the mood for tacos try out this simple and tasty dish that serves up a good dose of healthy fats, protein and fiber! Just 2 tacos provides: 492 Calories, 22 grams of Protein, 26 grams of fat, with the majority coming from the heart healthy monounsaturated fats (18.2 grams), and has a whopping 11 grams of dietary fiber.

Macadamia Crusted Fish Tacos with Avocado & Black Bean Salsa

Author: Brittany Sparks

Makes: 11 Servings

Prep Time: 15 min

Cook Time: 12 min

Total Time: 30 min

Ingredients

Macadamia Crusted Fish

  • 1 lb (450 g) Cod Fillet

  • ¾ Cup Macadamia Nuts

  • 1 Tsp Salt

  • ½ Tsp Pepper

  • 1 Tsp Lime Zest

  • ¼ Cup Plain Panko Breadcrumbs

  • 1 Egg, Beaten

  • Corn Tortillas

Avocado Black Bean Salsa

  • 2 Avocados, Diced

  • ½ Cup Red Onion, Diced

  • 1 Jalapeno, Diced

  • 1 Cup Cherry Tomatoes, Halved

  • 1 (15oz) Can No Added Salt Black Beans, Rinsed and Drained

  • 2 Tsp Olive Oil

  • 1 Tbsp Cilantro, Chopped

  • ¼ Tsp Salt

  • ¼ Tsp Pepper

  • 1 Tsp Lime Zest & Juice of 1 Lime

Directions

  1. Preheat the oven to 400 Degrees and line a baking sheet with aluminum foil and spray with cooking spray.

  2. Grind the macadamia nuts until finely chopped. In a small bowl mix the chopped nuts with the salt, pepper, lime zest and panko breadcrumbs.

  3. Cut the fish into 1 inch wide strips. Dip the fish into the egg and then coat in the breading mixture. Place on baking sheet about 1 inch apart from one another.

  4. Lightly spray the fish with cooking spray before placing in the oven.

  5. Bake for 12 minutes at 400 degrees or until the internal fish temperature reaches 145 degrees.

  6. While the fish is baking prepare the salsa by adding all the ingredients to a medium bowl. I add the avocados last to prevent them from bruising.Combine all ingredients.

  7. Serve the tacos with corn tortillas and top with the avocado black bean salsa and a slice of lime.

**Notes: For leftovers, heat oven to 400 degrees and bake fish for 7 to 10 minutes. This will keep the fish nice and crispy.

Nutrition Facts

Serving Size (2 Tacos):

Calories 492, Total Fat 26 g, Monounsaturated Fat 18.2 g, Saturated Fat 4.2 g, Polyunsaturated Fat 2.2 g, Sodium 611 mg, Total Carbohydrate 44 g, Dietary Fiber 11 g, Protein 22 g, Potassium 922 mg, Phosphorous 468 mg.


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