Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Avocado | 1 medium (150g) | 240 |
| Tortilla | 1 medium flour (45g) | 140 |
| Snapper | 100g cooked | 128 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Trout | not in our table | 0 |
| Sambal | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 large snapper or trout fillets, bones removed, about 350 to 500 g (12 to 16 oz) total
- 10 mL (2 tsp) Sambal Badjak (Indonesian chili paste) or any chili paste
- 60 mL (4 tbsp) all purpose flour
- 30 mL (2 tbsp) extra virgin olive oil
- 125 mL (½ cup) 1% fat plain yogurt
- 30 mL (2 tbsp) fresh salsa or chipotle salsa
- 5 small whole grain flour tortillas
- ½ small nappa cabbage, shredded or coleslaw
- 1 carrot, grated
- 1 large tomato, diced
- ½ medium avocado, diced
- 10 mL (2 tsp) chopped cilantro
- 1 lime, sliced into wedges
Directions
Place fish on a plate. Thinly spread the chili paste on both sides of the fish.
Dip both sides of the fish in flour to cover lightly.
Heat olive oil in non-stick frying pan and cook fish until browned slightly and cooked through. Use a digital food thermometer to check that the fish has reached an internal temperature of 70 °C (158 °F).
Mix the yogurt and salsa together; set aside.
Warm tortilla shells in a clean hot skillet. Place tortillas on clean plates. Divide fish into 5 servings and place the cooked snapper, cabbage, carrots, tomato, avocado, yogurt-salsa mixture and cilantro on tortilla. Add a squeeze of lime.