Baked Fish Tacos with Courgette & Tomato Salsa

Baked Fish Tacos with Courgette & Tomato Salsa

Serves

4 Persons

Prep time

15 Minutes

Cook time

15 Minutes

Dietary info

Dairy free option

Ingredients

1 Jar Bay’s Kitchen Spicy Mexican Sauce
8-12 Gluten free corn tacos / tortillas
350g Cod, or other white fish
200g Courgette
120g Vine tomatoes
100g Avocado, approximately ½ avocado
100ml Sour cream* (optional, don’t use if dairy free)
30g Coriander
½ lime
1 Red or green chilli, finely sliced**
Sea salt

Nutrition (per serve)

Kcal – 443
Fat – 17g
of which saturates – 5.7g
Carbohydrates – 45g
of which sugars – 7.7g
Fibre – 5.3g
Protein – 25g
Salt – 2.3g

Please note this is calculated using 8 small corn tortillas.

Method
  • Cut the fish into bite size chunks, cut the courgette into thin half moons and mix both together in a dish with the Bay’s Kitchen Spicy Mexican Stir-in Sauce. Leave to marinade for a few hours in the fridge.
  • Once marinated, heat your oven to 220°C / 200°C fan.
  • Bake the fish and courgette mix in a baking dish for 12 minutes.
  • Cut the vine tomatoes into quarters and mix together with a pinch of salt and 5g of the coriander, finely chopped.
  • Blend together the sour cream, zest and juice of the half lime, a good pinch of salt and the remaining 5g coriander (reserve a few leaves for garnishing).
  • Once the fish is cooked and you are ready to serve, warm the tacos by laying them flat on a baking tray and putting in the oven for a few minutes, or fry each side for a few minutes in a hot non-stick pan.
  • If there is a lot of liquid in the fish, drain some off.
  • Build the tacos with the baked fish and courgettes, tomato salsa, slices of avocado and a drizzle of the sour cream dressing.
  • Finish with slices of chilli, coriander leaves and an extra squeeze of lime to taste.

*Dairy free option: don’t use sour cream or replace with vegan sour cream (please check the ingredients to ensure it’s low FODMAP). **Whilst chillies are a low FODMAP ingredient, some people with IBS have higher numbers of chilli pepper pain receptors in the gut, which can cause symptoms. If you’re sensitive to chilli, you can leave it out of this recipe.

This recipe has been reviewed and approved as Low FODMAP by Registered Dietician Laura Tilt @nutritilty, on behalf of Bay’s Kitchen.

Copyright Bay’s Kitchen. Please do not reprint without permission. 

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