Filed Under: Ages & Stages 1-2, Ages & Stages 13-16, Ages & Stages 3-5, Ages & Stages 6-8, Ages & Stages 9-12, Dinner, Fish, Fruit, Pregnancy, Under 20 Mins

Salmon Tacos & Mango Salsa

This nutritious twist on a family favourite is a perfect pick for dinner or lunch

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February 13th, 2008

Recipe by Leeanne Wright

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“Once all of the cutting was done, it was very quick to prepare. Tara’s only comments were “no’ when I tried to give
her the taco and “more’ for the fish.”

Angela Lawson, mom of Tara, 1, Moncton, N.B.

Servings
4
Prep Time
Prep: 14 minutes
On the table: 6 minutes
Ingredients
  • 1/2 cup barbecue sauce or ketchup
  • 1 each avocado and small mango, peeled, pitted and diced
  • 3 tsp fresh lime juice
  • 1 cup panko (Japanese bread crumbs)
  • 1 lb skinless salmon, cut into 1/2-inch strips (about 8 strips)
  • 1/4 cup plain low-fat yogurt
  • 2 green onions, finely sliced
  • 8 hard or soft taco shells
    • Directions
  • 1.

    Preheat broiler. Lightly coat a sheet pan with non-stick spray.

  • 2.

    In a bowl, combine avocado and mango with 1 teaspoon lime juice.

  • 3.

    Pour barbecue sauce into a shallow bowl and spread bread crumbs on a plate.

  • 4.

    Dip fish into sauce, then roll in bread crumbs to coat and place on sheet pan.

  • 5.

    Broil for 3 minutes per side or until fish is crisped and golden brown.

  • 6.

    While fish is cooking, mix together yogurt and remaining lime juice.

  • 7.

    Break up fish strips into pieces and divide between warmed tacos. Top with avocado-mango, onions and yogurt.

    • Nutrients Per Serving
    518 calories, 21 g fat, 159 mg calcium, 628 mg sodium, 53 g carbs, 8 g fibre, 31 g protein; excellent source of riboflavin, niacin, folate, vitamin B12, vitamin B6, vitamin C, magnesium and phosphorus; good source of iron and zinc.
    Salmon Tacos & Mango Salsa
    Photo by James Tse
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