Healthy Fish and Black Bean Tacos topcook.tomathouse.com
Ingredients:
Fish
- 3 large tilapia or other white fish fillets
- About 1.5 cups of milk
- About 1.5 cups Wondra ultra-fine flour
- About 1.5 tsp. chili powder
- About 1.5 teaspoons granulated garlic
- About 1.5 tsp granulated onion
- About 1.5 tsp ground cumin
- About 1.5 teaspoons ground coriander
- Safflower or other neutral vegetable oil, for deep-frying
Red rice
- Half a small white or yellow onion
- 2 cloves of garlic
- 1 tomato
- About 2 tablespoons olive or neutral oil
- 1 cup white rice
- About 1.5 teaspoons smoked paprika
- About 1 teaspoon chili powder
- About 1 teaspoon ground coriander
- 1.5 cups chicken broth or water
- 1 can (110 g) chopped green chili peppers
- 1 cup fresh or frozen green peas
Black beans
- Half a small onion
- 2 cloves of garlic
- 1 jalapeno pod
- 1 tbsp olive or safflower oil
- 1 tsp ground cumin
- 1 bay leaf
- Cinnamon stick 2.5 cm long.
- 1 can (425g) black beans, drained
- 1 teaspoon hot pepper sauce, such as Frank's Red Hot
Pico de Gallo
- 1 jalapeno pod
- 1 red pepper or fresno pepper
- 1 small red onion
- 1 large clove of garlic
- 1 lime
- 4 plum-shaped red or yellow tomatoes
- A small handful of fresh cilantro
For serving
- 1 small head of Savoy cabbage
- 1 lime, cut into wedges + juice of 1 lime
- 8-10 corn tortillas or 4-6 wheat tortillas
- 425g Mexican sour cream or 1 cup regular sour cream in a sauce bottle
- About 3 tablespoons hot sauce with jalapeños, such as Tabasco Green Pepper
- Pickled Jalapeño Rings
Preparation:
- Cut the fish into 3 x 1 inch (7.5 x 2.5 cm) sticks and place in a shallow bowl or plastic bag. Pour in the milk. Mix the flour with salt, pepper, and dry spices in a shallow dish or metal baking pan and set aside. Place a very large shallow frying pan on the stovetop with a small amount (about 1/4 inch) of neutral oil, about 1/4 cup (0.3 cm). Place a foil-lined baking sheet and a rack next to the stovetop for frying the fish.
- Red rice:
Peel and finely chop the onion, then grate or finely chop the garlic. Grate the tomato.
Place a 2-3 liter saucepan over medium heat and heat the vegetable oil (2 turns). Add the onion and garlic and fry, stirring, then add the rice, salt, black pepper, and spices. Stir for another 1-2 minutes, then add the broth and chili peppers and bring to a boil; cover and reduce the heat to low. After about 12 minutes, add the green peas and tomatoes and cook for another 3-4 minutes, until the rice is tender. Let it sit for a few minutes, then season with salt and pepper, fluffing the rice with a fork.
- Black beans:
Peel and finely chop the onion. Grate or finely chop the garlic. Seed and finely chop the jalapeño.
Heat vegetable oil in a skillet (1 turn of the pan) over medium heat; add onion, jalapeño, garlic, salt, black pepper, cumin, bay leaf, and cinnamon. Stir for about a minute, then add about 0.5 cups of water and let it absorb. Add black beans and hot sauce, then reduce heat to medium-low and simmer until ready to serve.
- Pico de Gallo:
Remove seeds from the chili peppers and finely chop. Place them in a bowl and wash your hands. Finely chop and add half an onion; set the rest aside. Add grated or finely chopped garlic, salt, and the juice of 1 lime. Seed and chop the tomatoes; add to the bowl. Chop and add the cilantro; stir.
- Cut the Savoy cabbage in half, remove the core and shred very finely; set the other half aside for another use.
- Fish:
When the rice and beans are cooked, heat a frying pan with vegetable oil over medium-high heat. Remove the fish from the milk and shake off any excess, then dredge the fish in flour. Fry until crispy on all sides, then transfer to a wire rack to drain off excess oil and serve with lime wedges.
- Fry the tortillas on a gas burner or in a stainless steel skillet preheated to high heat until they are blackened and softened. Top the tortillas with the fish, cabbage, pico de gallo, sour cream, hot sauce, and pickled jalapeño rings. Toss the beans with the juice of one lime. Serve the tacos with rice and beans.
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