Radio
Home
Health News
TV
Shop
Living it
News
Features
Sport
A-Z Library
Local
Children
Your Stories
Science
Environment
Health Myths
more Topics
Quizzes & Tools
Healthy Recipes Search Health & Wellbeing or try the A-Z Library
help
Keywords
Audio & Video Share
ABC Search
Subscribe Print
Zesty fish and black bean tortillas
Events
More Main on Health & Wellbeing Tuna and quinoa rainbow salad Citrus salmon salad
Health Topics Diet & Recipes Fitness Mind & Mood Sex & Relationships Workplace Health Natural Health Pregnancy & Birth Drugs & Alcohol Health Consumer
Your Health Kids' Health Women's Health Men's Health Over 50s Indigenous Health Rural & Regional Health
Fact files ADHD Allergies Alzheimer's & Dementia Anxiety Disorders Arthritis Cancer Depression Diabetes Heart Disease Infertility Influenza Menopause Osteoporosis Pregnancy more fact files in the a-z library
Beef and cashew lettuce cups Tender beef and salad with mustard dressing Poached egg on toast More CA S S IE W HIT E
Serves 4 Preparation time 5 mins Low saturated fat Low sugar Source of fibre High protein Low Sodium
Cooking time 15 mins
Level of Difficulty easy
There's nothing like Mexican for dinner on a weekend, but often it can be high in saturated fat and sodium. This healthier and fresher take on a favourite takeaway dish tastes just as delicious, minus the unwanted kilojoules. Recipe & Photography: Cassie White
Not always healthy Recipes on ABC local radio Honeyed apple pudding Apple, Raisin and Walnut Cake AKA 'The Man Cake' Carrot Cake
Ingredients 4 x 100 gram white-fleshed fish fillets 4 tomatoes 1/2 red onion 1 lime small handful of mint small handful of coriander 1/2 avocado 200g black beans (either canned or dried beans that have been soaked overnight and cooked) 8 wholemeal tortillas 2 tbsp coconut (flaked or desiccated) 3 tbsp sesame seeds 4 tbsp reduced-fat feta salt and pepper to taste
Method
Franklin Harbour chilli prawn pasta Onion and goats cheese tart Truffle carbonara Orata all'acqua pazza Cranachan: Scottish toasted oats with cream Braised pheasant with prunes, bacon, shallots and red wine Ham hock Scotch broth More
on ABC TV
Dice the tomatoes and red onion then add to a bowl. Now zest the lime and add that to the bowl as well. Finely chop the mint and coriander and add to the salsa mix, saving some to sprinkle over the top of the tortillas. Slice the lime in wedges and squeeze it over the salsa according to taste. Crack over some salt and pepper, mix well and set aside. Chop the avocado into chunks and add to a small bowl, then drain and rinse the black beans and add them to another small bowl. Set both aside.
Poh's Kitchen Kylie Kwong Message Stick Surfing the menu The Cook and The Chef
ABC Magazines delicious.
Warm the tortillas in the oven according to packet instructions. Heat a non-stick pan on high and cook the fish fillets. You will probably need to do them in batches, so keep the cooked ones warm in the oven until the others are done. When they're all cooked, flake with a fork. In a small dry pan, toast the coconut and sesame seeds until they're lightly brown and smell delicious. Keep an eye on them because they burn quickly. Remove from the heat and set aside. Top each tortilla with fish, salsa, avocado, black beans, a tablespoon of crumbled feta and a sprinkling of the coconut/sesame mix. Add a few more fresh herbs, lime juice, and salt and pepper to taste.
Nutritional Analysis What is a healthy recipe? Find out how to interpret nutritional analysis
Average
per435g
Energy
1950kJ
converted by Web2PDFConvert.com
Average
per435g
Protein Fat Saturated fat Carbohydrate Sugars Dietary fibre Sodium
33g 19g 6g 38g 10g 10g 505mg
Nutritional Analysis What is a healthy recipe? Find out how to interpret nutritional analysis Recipes analysed by Food and Nutrition Australia
email a friend
Share this article 109
Like
0
Tweet 0
email ABC Health & Wellbeing 0
Š 2014 ABC | Privacy Policy | Conditions of Use | About Us | Contact | Sitemap ABC Home About the ABC Careers ABC Services Š 2014 ABC Conditions of Use Privacy Policy
ABC Contacts
converted by Web2PDFConvert.com