The Healthy Chef – Teresa Cutter

Around this time of year I start thinking of outdoor  BBQ’s and some healthy entertaining. For me personally, Mexican food is about subtle, fragrant, fresh  flavours with distinctive aromas and the use of fresh ingredients and  flavors that are bursting with goodness.

I regularly make my soft shell tacos and what I love to do is just to keep it simple, arranging all the fresh ingredients in the middle of the table so that my friends can make up their own healthy taco.  Piles of crisp ice berg lettuce, bowls of salsa, guacamole, wedges of fresh lime and of course fresh BBQ fish or king prawns. I always have vego options and make up my GREEN BURGERS which are always a hit and are great stuffed into lettuce shells then devoured with chilli salsa.  I also love serving plenty of fresh sides like Cinnamon Roasted Sweet Potato, or BBQ sweet corn that I drizzle with lime, olive oil and cracked pepper.  I accompany with fresh pineapple and mint margaritas made simply by blending fresh pineapple chunks with coconut water, lime juice, lots of ice and a hint of mint.

What’s good about them:
What I love about these tacos is that unlike traditional versions these beauties are SUPER HEALTHY.  The protein from the fish fills you up and nourishes the body in every way. Protein also helps to preserve lean muscle as well as help to boost your immune system. Mangoes are full of  antioxidants Vitamin C as well as beta-carotene that can help protect the body against disease and also fight the signs of ageing by assisting with the growth and repair of cells, tissues and skin.

720 g (25   1/4 oz) firm fish fillets  - allow 1 decent sized fillet per serve.
bunch coriander (cilantro), chopped or alternatives such as parsley or chives, Thai basil, shiso leaf
1 punnet (250 g / 8 1/2 oz) cherry tomatoes, halved
1  red onion, finely diced
1 avocado, chopped
2 mango, chopped
4 limes
100 g (3 1/2 oz)  baby spinach or micro greens
1 small ice-berg lettuce
1 Chilli, seeded and chopped

Combine mango,  2 x lime juice,  + 2 tablespoons, coriander, chili and red onion. Set aside.
Cook fish in a pan or BBQ for  approx 3 minutes per side until cooked through. Make sure to season a little with sea salt and pepper. Once the fish is ready, place onto a serving plate and break up into chunks.
Separate the lettuce leaves by plunging iceberg completely into cold water. The water helps separate the lettuce as you carefully remove each leaf.
Stuff each leave with a little spinach, cherry tomato, avocado, fish and top with mango salsa. Garnish with extra coriander and wedges of lime.
Enjoy.
Serves 4

Nutrition per serve:

Protein: 33 g
Total fat: 6 g
Saturated: 1.2 g
Carbs: 8 g
Sodium: 154 mg
Fibre: 4.5 g
Calories: 226
Kilojoules: 944

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