Fish is a great source of lean protein. Including it regularly in your diet gives you a much needed break from red meat, plus those healthy omega 3 fatty acids that are essential for brain and heart health.
Not everyone loves fish though, so giving it a tasty crunch crumb and presenting it in fun colourful tacos is a wonderful, family-friendly way to enjoy fish.
I really do recommend using a nice dense grainy bread for the crumb. It’s a great way of using it up (it freezes well) if there’s only one or two people eating it at home. Even the fussiest soft-bread connoisseurs will love this bread as a crunchy crumb.
This recipe will work with any type of fish. Snapper is quite mild in flavour but still delivers a decent amount of omega 3. Our family regular enjoys this recipe with salmon and barramundi will work well too.
400g snapper fillets (this method also works well with salmon)
4 slices Burgen bread, wholemeal and seeds*
Salt and pepper, to taste
1 tspn sweet paprika
2/3 cup plain wholemeal flour
Extra virgin olive oil spray
8 small tortillas
2 cups salad leaves
1/2 punnet cherry tomatoes, halved
1 serve Creamy Avocado Dressing
1. Roughly chop the fish fillets into even fish-finger sized pieces. Remove any remaining bones or skin and set aside.
2. Add the bread to a food processor or small blender and blitz until the texture of breadcrumbs. Add a pinch of salt and pepper and pour into a medium sized bowl.
3. In another medium sized bowl, whisk together the eggs and set aside.
4. In a third medium sized bowl, mix together the flour and paprika, then set aside.
5. Take a piece of fish and place it into the flour mix until covered. Then dip into the egg mix until coated. Finally, carefully press it into the breadcrumbs until evenly coated. Place on a plate and repeat with remaining pieces of fish.
6. Line a baking sheet with baking paper and arrange spread the fish out on the tray. Spray with olive oil. Cook for 15 minutes or until cooked through.
7. When cooked, the fish will be white and flaky (and no longer translucent).
8. Gently warm the tortillas in the microwave or oven, top with mixed leaves and the fish then top with the avocado dressing and a squeeze of lime.
*Burgen bread is available from the bread aisle in most supermarkets. Made with wholemeal bread flour plus seeds and grains, it is very high in fibre and nutrients. The grains help make a delicious crunchy crumb in this recipe. You can use any grainy wholemeal bread to make breadcrumbs.
Sarah Moore is a mum, and university qualified Registered Nutritionist with a decade of experience working with families to improve their health and well-being. Sarah has a simplistic and practical approach to family nutrition and can help the overwhelm of eating and living well with private consultations, email Q&A and her school lunchbox ebook. You can also find her on Facebook and Instagram for more healthy tips and tricks.