ENERGY 150kcals PROTEIN 19g FAT 4.7g SATURATED FAT 0.8g CARBOHYDRATE 8g TOTAL SUGARS 0.7g SALT 0.1g SODIUM 97mg FIBRE 1.6g
An easy lunch or a crowd pleaser when scaled up. Take advantage of seasonal produce for the salad.
PREPARATION TIME 10 minutes
COOKING TIME 5 minutes
4 firm white fish fillets, skinned (approx 100g each; frozen and defrosted is fine)
2 tsp homemade jerk seasoning (see tip)
1 garlic clove, crushed
8 sprays one-calorie vegetable
oil cooking spray
4 wholegrain corn tortillas or taco shells
small bag mixed salad
30g red cabbage, very finely sliced (optional)
1 lime, cut into 4 wedges
4 tsp low-fat unsweetened
fresh chilli, chopped, or a few drops chilli sauce
- If you are using frozen, defrosted fish, drain any excess water and pat them dry. Mix together the jerk seasoning with the garlic and rub this mixture over the fish fillets to coat.
- Spray a heavy-based, nonstick frying pan with the oil and place over a medium-high heat. Cook the fish on each side, until the fillets colour and flake when pulled with a fork: this might be only a couple of minutes if the fillets are thin. Put the cooked, flaked fish in a bowl and keep warm.
- Warm the tortillas or taco shells, add a handful of salad leaves, then divide the fish between them. Top with the red cabbage, if using, a squeeze of lime juice, a teaspoon of yogurt and some chilli.
Make your own jerk seasoning: mix ½ teaspoon each smoked, hot paprika, ground cumin and ground allspice, plus a tiny pinch of thyme.