The Go-Fish tacos are a fun food that your little Seafoodies can help prep for a family meal. A recent study of fifth grade students suggests that kids who help prep meals tend to eat—and actually enjoy—healthier foods.
Total Time: 30 minutes
Serves 4 (2 tacos each)
Hy-Vee nonstick cooking spray
1 cup Hy-Vee panko crumbs
2 Tbsp. Hy-Vee 25%-reduced sodium taco seasoning mix
½ cup Hy-Vee all-purpose flour
2 Hy-Vee large eggs, beaten
1 lb. cod, flounder or tilapia fillets, cut into 1-in. strips
1 cup frozen mango or pineapple chunks, chopped
¾ cup Hy-Vee Short Cuts chopped tricolor bell peppers
¼ cup chopped red onion
2 Tbsp. finely chopped fresh cilantro
½ tsp. lime zest
1 Tbsp. lime juice Hy-Vee salt, to taste
2 cups Hy-Vee shredded iceberg lettuce
8 Hy-Vee fajita-size flour tortillas
Avocado slices, for serving
1. PREHEAT oven to 400°F. Spray a rimmed baking pan with nonstick spray; set aside.
2. COMBINE bread crumbs and taco seasoning mix in a shallow bowl. Place flour and eggs in separate shallow bowls.
Dip fish in flour to coat both sides; shake off excess. Dip in egg, then in crumb mixture. Place on prepared pan. Bake for 12 to 15 minutes or until fish flakes with a fork (145°F), turning once.
3. MEANWHILE, for salsa, combine mango, peppers, red onion and lime zest and juice. Season to taste with salt.
4. DIVIDE lettuce among tortillas; add fish. Top with mango salsa and avocado slices.
Per serving: 450 calories, 8 g fat, 3 g saturated fat, 0 g trans fat, 105 mg cholesterol, 680 mg sodium, 60 g carbohydrates, 2 g fiber, 8 g sugar (0 g added sugar), 34 g protein. Daily Values: Vitamin D 20%, Calcium 10%, Iron 20%, Potassium 15%