Fish Tacos with Fresh Mango Salsa
fish-tacos-with-fresh-mango-salsa

At Dr. Shillingford’s office we know tacos can be a real crowd pleaser. After all, tacos are our most popular recipes on Dr. Shillingford’s Facebook page! Taco night can be a good time to try fish tacos. Chicken and beef tacos are widely accepted, but fish tacos can be delicious, too. For people who are […]

Fish Tacos with Fresh Mango Salsa

Fish Tacos with Fresh Mango SalsaAt Dr. Shillingford’s office we know tacos can be a real crowd pleaser. After all, tacos are our most popular recipes on Dr. Shillingford’s Facebook page! Taco night can be a good time to try fish tacos. Chicken and beef tacos are widely accepted, but fish tacos can be delicious, too. For people who are shy to try fish, tacos can be a good meal to try fish. If you like the classic taco seasonings of onions, peppers, cumin, chipotle and/or chili powder, by using a mild, flaky white fish the fish often will pick up the traditional taco flavors without overpowering the taco. By adding mango to this fish taco, this recipe is sweet as well as spicy.

 

Fish can be a great choice for a protein, especially for gastric sleeve, gastric bypass, and adjustable lap band patients. Fish is easily digested, high in protein, low in fat, and depending on the fish, it can be low in calories. Fish is one of the first proteins that is usually well tolerated once a bariatric patient is allowed to start a soft diet after gastric sleeve, gastric bypass, or lap band surgery. Many fish connoisseurs have their fish preferences (salmon, swordfish, shellfish, scallops, tuna, or whitefish) but for those just trying fish or getting used to eating fish, flaky white fish such as mahi mahi, catfish, tilapia, bass, grouper, or cod can be good choices. They are usually mild in taste and cook up quickly and easily. Most grocery stores will have a good selection of fresh fish, and many retailers offer nice selections of frozen fish as well.

Fish Tacos with Fresh Mango Salsa
Adapted from The Lemon Bowl

 

1 pound of white fish (we suggest tilapia)
1 tablespoon taco seasoning
1 dash chipotle seasoning (optional)
Salt and pepper to taste
1 ripe mango, diced
½ cup minced red onion
¼ cup fresh lime juice
1 jalapeno, deseeded and deveined, and minced
1 tsp canola oil

12 corn tortillas
½ cup minced cilantro (optional)

 

Directions:

 

  1. Preheat broiler on high.  Line a pan with foil and cooking spray.  Arrange fish fillets in a single layer.  
  2. Coat with taco seasoning, chipotle (if using), salt and pepper.  
  3. Broil fish until golden brown and flakes easily with a fork.  The time will depend on the fish used and the thickness, but about 6-8 minutes.
  4. While the fish is broiling, prepare mango salsa by tossing diced mango, onion, jalapeno, lime juice, and cilantro in a bowl until well mixed.
  5. When the fish is cooked thoroughly, flake into bite sized pieces with a fork.
  6. To heat the corn tortillas, warm oil in a pan.  Place a tortilla in the pan for 30-60 seconds per side.  Remove using tongs.
  7. Divide fish mixture evenly among the corn tortillas.  Top with fresh mango salsa, and serve.

The above recipe suggestion is offered by Dr. Shillingford, M.D., P.A., a board certified surgeon specializing in laparoscopic and obesity surgery. Dr. Shillingford’s gastric sleeve, gastric bypass, and adjustable lap band patients come from all over South Florida, including Boca Raton, Fort Lauderdale, Miami, Delray Beach, Parkland, and as far away as Tampa, Orlando, and Jacksonville. Dr. Shillingford’s bariatric weight loss patients are often seeking new recipes that taste good, are easy to prepare, and rich in protein, and these Fish Tacos fit the bill.