Diabetes Matters - online subscriptions are no longer available Summer 2015 | Page 30

Nutritional Information
per serve

• Energy: 1749kJ
• Protein: 35.2g
• Carbohydrate: 48.3g
• Sugar 16.8g
• Total fats: 10.6g
• Saturated fats: 1.8g
• Fibre: 8.4g

Tasty Fish Tacos

Game-changing Kiwi, Lime and Chilli Salsa
Just one haddock fillet provides us with a source of seven different essential vitamins and minerals, plus this
colourful dish gives us three of our five serves of vegetables each day.
Serves 2

Cooking time: 35 mins

Ingredients
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100g plain wholemeal flour
2 ripe kiwi fruit
4 spring onions
1 fresh jalapeno or green chilli
1 bunch of fresh coriander (30g)

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2 limes
Tabasco chipotle sauce
¼ of a small red cabbage (150g)
1 tablespoon red wine vinegar
½ an orange
1 red or yellow capsicum

• 2 x 120g fillets of firm white fish,
such as haddock, skin on, scaled and
pin-boned
• 1 tablespoon olive oil
• 2 tablespoons natural yoghurt
• Pinch of salt

Method
1. In a bowl, mix the flour and a pinch of sea salt with 60ml of water to form a dough. Knead for a couple of minutes, then put aside.
Peel the kiwi fruit, cut in half and put into a large dry non-stick frying pan on a medium heat with the green halves of the spring
onions and the deseeded chilli. Lightly scald it all, turning every now and again, then place in a blender with half the coriander,
the juice of 1 lime and a few shakes of chipotle Tabasco. Blitz until smooth, then taste and season to perfection. Very finely slice the
red cabbage, ideally on a mandolin (use the guard!), scrunch with the remaining coriander leaves and the vinegar and orange juice,
then season.
2. To make your tacos, divide the dough into four balls and roll out each one thinly. Cook each through in a non-stick pan for just 1
minute on each side until soft, turning when you see bubbles. Cover with a tea towel to keep warm.
3. Slice up the whites of the spring onions. Deseed the capsicum and cut into 1 cm dice. Slice the fish into 2 cm strips, then toss with
spring onion, capsicum and oil. Return the pan you used for the tacos to a high heat and cook the mixture for around 4 minutes,
or until the fish is cooked through and lightly golden. Divide the yoghurt, fish and vegetables between your warm tacos. Serve with
the dressed red cabbage, that killer salsa and lime wedges for squeezing over, then devour!

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