Blackened Rockfish Tacos with Mango Salsa

• 份量: 8 servings
• 准备时间: 20 minutes
• 总时间: 30 minutes

配料

12 ounce rockfish fillets, de-boned and skinned (2 medium sized rockfish)

8 6-inch round corn/flour tortillas

1 1/2 tablespoons paprika

1/2 tablespoons garlic powder

1 teaspoon onion powder

1 teaspoon dried oregano

1 teaspoon dried basil

3/4 teaspoon kosher salt

1/4 teaspoon ground pepper

2 tablespoons butter or oil (for pan frying the fish)

3 cups ripe mangoes, diced into bite sized pieces (about 2 medium sized mangos)

1/2 cup red bell pepper, diced (about 1/2 red bell pepper)

1/4 cup red onion, diced

3 tablespoons lime juice

1/4 teaspoon kosher salt

步骤

Dry the rockfish fillets well with a paper towel

Mix all seasoning ingredients together in a bowl.

Season the fish fillets on both sides and set aside.

Make the mango salsa. Add mangos, bell pepper, onion, lime juice and salt in a bowl and mix well. Set aside in the refrigerator until ready to use.

Heat a cast iron skillet or nonstick pan on medium-high heat, add butter or oil. When the pan is hot, add the fish fillets. Cook for 3 to 4 minutes on each side.

Assemble the tacos. Break the fish into long bite size pieces. Add it to warm tortillas. Top it with the mango salsa.

营养

• 每份大小: 8 tacos
• 卡路里: 204 kcal
• 总脂肪: 6 g
• 饱和脂肪: 3 g
• 不饱和脂肪: 3 g
• 反式脂肪: 1 g
• 胆固醇: 29 mg
• 钠: 556 mg
• 总碳水化合物: 28 g
• 膳食纤维: 3 g
• 总糖: 11 g
• 蛋白质: 11 g