White and green bean tortillas with crispy fish and corn and tomato salsa
Put the ingredients on the table and let everyone construct their own dinner!
Instructions
Combine the cannellini beans with the cumin, lemon juice, olive oil and paprika. Stir together and roughly mash with a fork. Set aside.
Combine the tomatoes, corn, fresh herbs, wine vinegar and chilli flakes to make the salsa. (Feel free to add other ingredients like red pepper and red or spring onion. If you don’t have the herbs, just leave them out.) Taste, adjust and set aside.
Spray a large pan with olive oil and bring to a high heat. Cook the fish until just done, turning once.
Heat the tortillas as per the packet instructions, and microwave the frozen beans.
Put all the ingredients including the salad, sour cream and avocado on the table and let everyone help themselves.
- Recipe by:
- Niki Bezzant
- Styling:
- Sally Travis
- Photography:
- Bruce Benson
First published April 2005
Recipe Information
Portions: 4
Time to make: 30 minutes
Total cost of all ingredients: $19.50 / $4.80 per serve
- High fibre
Ingredients
- 800g firm white fish (we used gurnard)
- spray olive oil
- 300g can cannellini beans
- 1 teaspoon dried cumin
- 1 teaspoon paprika
- 2 teaspoons lemon juice
- 1 tablespoon olive oil
- 4 large tomatoes, chopped
- 1/2 can whole kernel corn, drained or 1 fresh cob, kernels sliced off the cob
- 2 tablespoons red wine vinegar
- fresh mint or basil
- dried chilli flakes to taste
- 250g green beans, frozen or fresh
- 8 flour tortillas
- 1 avocado, sliced
- 1 bag mixed salad greens
- sour cream to garnish
Nutrition Information
| per serve | |
|---|---|
| Energy |
3157
kJ
(762 Cals) |
| Protein | 56.5g |
| Fat - saturated |
27.5g
5.2g |
| Carbohydrates - sugars |
70.8g
9.2g |
| Dietary Fibre | 12.4g |
| Sodium | 517mg |
| Calcium | 155mg |
| Iron | 5.0mg |
| * NS: Not specified | |
HFG Tip
This recipe provides 41% of your daily fibre requirement.
