Typical nutritional content (per portion)
For the fish:
3 teaspoons paprika
1 teaspoon ground cumin
1 teaspoon ground coriander
1½ teaspoon garlic powder
500g (1lb 2oz) firm white fish fillets (such as hake, haddock, sustainable cod, whiting or coley)
1 tablespoon olive oil
For the cherry tomato salsa:
225g (8oz) cherry tomatoes, halved or quartered depending on their size
1 small red onion, finely chopped
1 teaspoon garlic paste or 1 garlic clove, crushed
2 teaspoons shop-bought lime (or lemon) juice or juice of ½ lime or lemon
1 tablespoon olive oil
To serve:
4 soft wholemeal flour tortillas
Bag of crispy lettuce or 1 little Gem lettuce, trimmed and shredded
2 firm ripe avocadoes, halved, stoned and thinly sliced
4 heaped tablespoons low fat sour cream or low fat Greek-style yoghurt
A little Tabasco sauce (optional)
Freshly ground black pepper
Heat a frying pan or griddle pan over a medium to high heat. Meanwhile, mix together the paprika, cumin, coriander and garlic powder in a shallow dish and use to dust the flesh side of the fish. Brush the pan with oil and cook the coated fish for 8 – 10 minutes until cooked through, turning once.
Place the cherry tomatoes in a bowl and add the onion, garlic, lime juice and olive oil. Season with pepper.
Transfer the cooked fish to a warmed plate. Microwave the tortillas for about 30 seconds until heated through. Scatter the lettuce down the middle of each tortilla and add some avocado. Flake the fish on top, discarding the skin and any stray bones and spoon over the cherry tomato salsa. Add a dollop of sour cream or Greek yoghurt and wrap up the tortilla. Serve on plates with the Tabasco sauce to hand around, if using.
