White Fish Corn Tortillas with Mango Salsa (and They Actually Taste Amazing!)

Hello lovely friends! It’s Lee here, clinical nutritionist and eternal optimist when it comes to making healthy food that doesn't taste like cardboard (we've all been there, haven't we?).

Today, I'm sharing a recipe from my new book "Nature's Way to Healing: A Long Covid Guide" that has become a bit of a sensation in my household – and by sensation, I mean everyone I have ever cooked this for has asked for seconds!

These are not just any fish tortillas with salsa – these are what I like to call my "tortillas with sass" because they're packed with everything your body needs when it's needing something delicious, healthy, recovering from a virus or even fighting inflammation.

When researching for my book and recovering from long Covid I remember the moment I came up with this dish. I was in the kitchen surrounded by research notes, recipe ideas, my computer was humming (wild Friday night, I know!) and I knew I wanted to include lower histamine recipes, but also make meals that could heal and be exciting and tasty. Then it hit me – why not do a healthier version of fish tortillas?

The white fish in these tortillas is like nature's multivitamin – packed with protein that your body can easily digest when it's not feeling its best. Next up the mango salsa, not only a nutritional knockout but also a source of vitamin C to support your immune health. The red cabbage adds a pop of purple and antioxidants and the radishes and coriander – they're the ultimate detox duo especially when you are looking for internal cleansing. The apple cider vinegar can help with digestion too.

Healing from any virus means your body needs gentle, nurturing foods that also offer balanced nutrition. These tortillas provide protein and healthy fats to ensure your brain gets what it needs to fight that brain foggy feeling. Anti-inflammatory style recipes can really help you turn a corner in your recovery, and these are delicious enough to make a regular part of your dinner rotation.

My tortillas also are a hit with the whole family and can be customised and adjusted to appropriate spice levels. And for my plant-based friends, I haven’t forgotten about you, just swap out the fish with grilled tempeh, which is equally delicious.

Healing doesn't have to mean boring and bland food. Each bite of these ‘get your groove back tortillas’ delivers about 28 grams of protein, a healthy dose of omega-3s, and is a good source of antioxidants too. Don’t be afraid to get stuck into them and enjoy the sensation of a little bit of salsa running down your chin.

P.S. For more recipes like this one, check out my book "Nature's Way to Healing: A Long Covid Guide" – where good nutrition meets real life, and everything tastes amazing!

White Fish Corn Tortillas with Mango Salsa

Serves 4

• 2 tbsp extra-virgin olive oil, plus extra for frying
• 2 tbsp ground sweet paprika
• 1 tbsp ground cumin
• 2 garlic cloves, minced
• Salt, to taste
• 4 fillets of firm white fish (cod or monk fish)
• 8 small corn tortillas

MANGO SALSA

• 2 mangoes, peeled and diced
• 1⁄4 red cabbage, sliced
• 1⁄2 red onion, finely diced
• 4 radishes, sliced
• 1 bunch coriander, roughly chopped
• 2 tbsp extra-virgin olive oil
• 1⁄2 tbsp apple cider vinegar
• Salt, to taste

Method

Combine the olive oil, paprika, cumin, garlic and salt in a small bowl.

Rub the mixture thoroughly onto each fish fillet. Set aside.

To make the mango salsa, combine all the ingredients in a large mixing bowl and toss thoroughly. Set aside.

Heat some olive oil in a large frying pan (skillet) over medium–high heat. Add the fish fillets and cook for 3–5 minutes each side. Remove and let cool, then gently flake apart.

Prepare the tacos by filling each tortilla with a handful of fish and 2 scoops of salsa.