Zingy fish tacos

Chock-full of crunchy slaw, apple and other fresh ingredients, this zingy taco recipe is perfect for hot, summer evenings. 

The fish fillets used in this recipe contain omega-3 fatty acids, which are great for eye health. If you want to take your dinner fiesta to the next level, consider using an oily fish – such as salmon, tuna or halibut – which has even higher concentrations of omega-3.

This recipe has been reproduced from The Macular Disease Foundation’s Macula Menu Cookbook, with kind permission.

Ingredients

150g frozen white fish fillets, thawed

1/2 teaspoon reduced-salt taco seasoning

1/4 teaspoon smoked paprika

2 teaspoons plain flour

1 cup store-bought coleslaw mix

125g can corn kernels, drained

1/2 small red apple, cored, finely sliced

Handful of fresh mint or coriander

2 medium wholegrain tortillas

1/4 small avocado, sliced

1 tablespoon reduced-fat plain yoghurt, to serve

Lime wedges, to serve

Instructions

Step 1: Pat fish dry with a paper towel. Combine the seasoning, paprika and flour in a medium ziplock bag. Season with cracked black pepper.

Step 2: Add the fish, seal the bag and gently shake to coat.

Step 3: Spray a medium non-sick frying pain with oil.

Step 4: Cook the fish for 1–2 minutes, each side, or until golden and the flesh flakes easily with a fork.

Step 5: Meanwhile, combine coleslaw, corn, apple and fresh herbs in a bowl. Toss to mix well. Place the tortillas onto a serving plate. Top with salad, cooked fish, avocado and a dollop of yoghurt. Squeeze over the lime and fold to eat.

Serves 2.

A healthy diet helps your eyes. Read more about eating for good eye health.