Fish goujon tacos

Fish goujon tacos
  • High protein
  • Low potassium
  • Low salt
  • Main meal
  • 1 hour or less
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Tasty high-protein fish goujons served in tortillas with yoghurt, pink pickled onions, avocado and mango – this dish is low in potassium and salt.

Ingredients

Pink pickled onions

1 small red onion, peeled, thinly sliced

Juice of 1 lime (keep zest for the yoghurt)

Β½ red chilli, finely chopped

Leaves from a few sprigs of coriander

Lime and cumin yoghurt

120g Greek yoghurt

Β½ teaspoon cumin seeds, crushed

Zest from the lime used in pickled onions

Fish goujons

400g skinless, boneless haddock (or other firm white fish)

40g plain flour

2 eggs, beaten

65g panko breadcrumbs (or toasted breadcrumbs)

4 tablespoons vegetable oil

To serve

Β½ mango, sliced into thin matchsticks

1 avocado, sliced

8 corn or flour tortillas, 15cm diameter

1 lime, cut into 4 wedges

200g brown rice, rinsed (optional)

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Method

  1. Step 1

    Pink pickled onions: put the sliced onion in a small bowl, cover with boiling water and soak for 10 seconds. Drain and put the onions back into the bowl, then add the lime juice. Stir the chopped chilli into the onions. Cover and leave in the fridge for a few hours. Mix the yoghurt, cumin seeds and lime zest together and set aside.

  2. Step 2

    Fish goujons: cut the fish into about 16 pieces, as evenly-sized as you can make them. Dip each piece of fish, one at a time, into the flour. Gently shake off any excess, then dip it in the beaten egg, shake off the excess, and finally dip it in the breadcrumbs to coat it all over. Transfer to a baking tray or large plate. Continue with the remaining pieces. Cover and refrigerate for up to 24 hours (can also be frozen). Cook the rice according to the instructions on the packet.

  3. Step 3

    Cook the goujons: preheat the oven grill to medium-high and pour the vegetable oil into a baking tray with a high lip, then put this in the middle of the oven for a few minutes to heat up. Carefully remove the tray from the oven and place the goujons in it, turning them over to coat them with the oil (which will be hot and could spit, so take care). Put the tray back in the oven and grill the goujons for about 5 minutes on one side, then turn them over to cook for a further 5 minutes, keeping a close eye on them to ensure they do not burn. They should be golden brown all over and the fish should be piping hot in the middle. Remove from the oven to a pre-warmed tray or large plate.

  4. Step 4

    While the goujons are cooking, heat a small frying pan over a medium-high heat and place each tortilla in it for about 30 seconds each side to warm them through – or warm them in a microwave following the pack instructions. Wrap the tortillas in foil or a clean tea towel to keep them warm. Serve the fish goujons immediately with the warm tortillas, the lime and cumin yoghurt, the pink pickled onions (with the coriander leaves sprinkled on top) and the other accompaniments.

Food facts

The tortillas, flour, breadcrumbs, and rice, if using, provide most of the carbohydrate in this dish. Values have been provided for those trained in insulin adjustment.

This recipe is low in potassium, despite the use of some high potassium ingredients, such as avocado. Therefore, suitable for those advised to lower the amount of potassium in their diet.

This recipe high in phosphate, mainly provided by the wraps, rice and fish, therefore. However, excluding the rice will lower the phosphate content of the whole dish. If you have been prescribed a phosphate binder, then you should take as directed.

This dish is high in protein due to the fish content, which makes it suitable for those advised to eat more protein.

Use gluten-free flour, gluten-free breadcrumbs and gluten-free tortillas.

Ask the fishmonger or fish counter at the supermarket for advice on haddock alternatives - whatever firm, white fish is in season and local should be the least expensive option.

Use plain natural yoghurt instead of Greek yoghurt.

The mango and avocado are delicious additions but to reduce the cost, you could consider making a side salad instead. Panko breadcrumbs can be substituted for homemade toasted breadcrumbs - the important thing is the crispy coating they give.

The pink pickled onions, fish goujons, lime and cumin yoghurt and the accompaniments can all be made a few hours in advance (24 hours for the goujons and onions) so you can do these in the morning if making this for supper. Do not slice up the avocado until you’re almost ready to serve, however, as it will discolour when in contact with the air.