We love spicy food and sharing-style eating. So, it’s no surprise that a healthy Taco Tuesday that is packed with loads of fresh, colourful ingredients has become a weekly dinner menu favourite. Another great thing about Taco Tuesday is that you can easily adapt your menu to suit a vegetarian or gluten-free diet.
The key to making a healthy Taco Tuesday is making everything including the salsa yourself to avoid unnecessary added sugars, salts and preservatives. This requires a little more effort but it tastes better, is nutritious, and you know exactly what you’re putting into your body.
ON OUR HEALTHY TACO TUESDAY MENU
Today we’re opting for a fresh pescatarian Taco Tuesday. You can however choose between meat, chicken or even a vegetarian bean-based filling. We elevate the seafood further with a delicious tropical salsa. You can be creative and have fun incorporating your favourite crunch, salsa or toppings.
Here’s what’s on my healthy Taco Tuesday menu this week. The menu serves 4-6 people depending on appetites.
The taco base
Your choice of a hard or soft shelled taco. I think it’s fun to have both so everyone can decide for themselves. Cater at least 2 taco’s per person.
Hard-shelled taco – I like the Woolies corn taco shells
Soft-shell taco – Woolies have a brown wheat flour wrap which is healthier choice than the more processed white flour version. Or you can make your own gluten-free version using cassava flour. This cassava tortilla recipe is a favourite of mine and is super quick and easy.
The taco filling
To be layered any way you wish.
The freshest crispy lettuce, cut into strips
Margarita fish fillets (recipe below)
Mexican dusted prawns (recipe below)
Tropical mango salsa (recipe below)
Lime avocado salsa (recipe below)
Some spicy sriracha mayo, optional (simply mix ½ cup mayonnaise with 3 tablespoons sriracha and a teaspoon of lime juice)
2 radishes, sliced
Lime wedges to serve
Something on the side
A taco slaw is the perfect colourfully crunchy side dish. You can also opt for a rice or bean-side dish.
Pulling it all together
The salsa’s, mayo and taco slaw can all be made ahead of time. Make sure you’ve done any additional chopping, shredding or dicing before you start cooking your fish and prawns, and place everything in serving bowls to create a fab taco bar feast. Heat the taco’s while you’re cooking your seafood. I like to serve my fish and prawns on a platter topped with some chopped fresh coriander and lime slices.
MARGARITA FISH TACO
A fish taco is a wonderfully light alternative to the usual mince or chicken taco meat filling. The refreshing and tangy flavours of these margarita fish tacos courtesy The Cookie Rookie are truly “off the hook” (their words)!
¼ cup (60ml) tequila
¼ cup (60ml) freshly squeezed lime juice
¼ cup (60ml) freshly squeezed orange juice
2 tablespoons caster sugar
½ teaspoon crushed red pepper flakes
½ teaspoon salt
4 white flesh fish fillet
avocado oil for cooking
In a medium bowl, whisk together the tequila, lime juice, orange juice, sugar, red pepper flakes and salt.
Add the fish to the marinade in a bowl, cover and allow to rest for 20 minutes. After 20 minutes, transfer the fish to a paper towel-lined tray and pat dry. Brush both sides of the fish fillets lightly with avocado oil.
Heat a large skillet over medium-high heat. Once heated, add 2 tablespoons avocado oil. When the oil is hot, carefully add the fish fillets, (skin-side first if still intact) and cook 1-2 minutes each side. Transfer the cooked fish to a platter for serving.
MEXICAN DUSTED PRAWNS
1kg prawns, shelled and vein removed
1 tablespoon olive oil
2 tablespoons Mexican seasoning – you can use store bought are make your own with this easy taco seasoning recipe
Combine all the ingredients in a bowl, making sure the prawns are all evenly coated with the seasoning and set aside until just about ready to serve. When you’re ready to serve, while your margarita fish fillets are cooking, heat a large frying pan over high heat. Cook the prawns, turning, for 5 mins or until the prawns change colour and curl. Transfer to a platter or bowl for serving. Top with a sprinkling of fresh coriander.
The perfect topping for seafood taco’s.
1 tablespoon avocado oil
1 red onion diced
2 tablespoons organic tomato sauce (no-salt-added)
1 tablespoon garlic minced
1/4 teaspoon Tabasco
1 mango peeled and diced
240g pineapple, diced
240g papaya, peeled and diced
1 tomato, diced
2 tablespoons fresh basil, chopped
2 green onions, chopped
2 tablespoons fresh chives, chopped
Heat 1 tablespoon avocado oil in a small nonstick pan over a low heat. Sauté the red onion, garlic, tomato sauce, and Tabasco until well combined, about 5 minutes. Stir regularly.
In a large mixing bowl, gently combine the remaining ingredients (except the garnishes). Spoon the red onion mixture into the bowl, and gently toss all the ingredients until combined. Garnish with the green onions and chives.
LIME AVOCADO SALSA
1 avocado, chopped
¼ cup coriander, finely chopped
1 red chilli, very finely chopped (deseeded if you don’t like it too spicy)
1 tablespoon lime juice
Combine the avocado, coriander, chilli, if using, and 1 1/2 tablespoons of the lime juice in a bowl. Season. Set aside for 10 mins to develop the flavours.
4 cups fresh red cabbage, shredded (about 400g)
1/2 teaspoon kosher salt
1 tablespoon freshly squeezed lime juice
2 tablespoons mayonnaise (Faithful to Nature stocks a vegetarian mayo range called Martinnaise)
2 medium green onions, thinly sliced
1 small carrot, grated
1/4 cup chopped fresh coriander
1 small jalapeño pepper, very finely chopped (you can seed it if you prefer less heat)
1 clove garlic, minced
Freshly ground black pepper
The first step is essential to the slaw maintaining its crunch so don’t skip it. Place the shredded cabbage in a colander set over a bowl and sprinkle with the salt. Massage and squeeze the cabbage with your hands to help it release its liquid. Set it aside to drain for about 15 minutes.
Place the mayonnaise and lime juice in a large bowl and whisk to combine. Using your hands, squeeze the cabbage of its excess liquid and place in the bowl of dressing. Add the grated carrot, green onion, coriander, jalapeño, and garlic. Toss to combine. Taste and season with salt and pepper as needed.
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(Related Post: Healthy lunch menu plan for a week)