To celebrate the release of the Get Commando Fit Cookbook (Hachette; $29.99) we asked Commando Steve Willis to share his healthy fish taco recipe. It’s perfect Good Friday fare.
Fish Tacos with Pea Guacamole and Mountain Bread
500 g flathead fillets, skin and bones removed
1 tablespoon coconut flour
2 eggs, lightly beaten
150 g quinoa flakes
Sea salt, to taste
2 tablespoons coconut oil
4 pieces mountain bread, cut into 15-cm circles
2 handfuls of shredded purple cabbage or any type of lettuce
4 tablespoons good-quality Mexican chilli sauce
1 lemon, cut into wedges 4 skewers
200 g frozen peas, defrosted
40 g ripe avocado, peeled and seed removed
1 garlic clove, chopped
1⁄2 bird’s-eye chilli, chopped
1 lime, juiced
1⁄2 teaspoon sea salt
2 Roma tomatoes, seeded and finely diced
1 tablespoon finely diced red onion
2 tablespoons chopped coriander leaves
- To make the guacamole, puree the peas, avocado, garlic, chilli, lime juice and salt in a blender until smooth. Transfer to a bowl and fold in the tomato, onion and coriander. Taste and add more salt or lime if required. Set aside.
- Preheat the oven to 180°C. Depending on how large your fillets are, cut each in half or quarters to have reasonable-sized chunks. Place the flour in one shallow bowl, the egg in another, and the quinoa in a third. Lightly season the fish with salt, then dust with flour, coat in egg and pat the quinoa on firmly.
- Heat the oil in a non-stick, medium-sized frying pan, and fry the fish in batches for 30 to 45 seconds until golden and crispy. Turn fish over and cook for a further 30 seconds or until cooked through. Drain on paper towel.
- Warm mountain bread on a baking tray in the oven for 3 to 4 minutes. Holding the bread in a tortilla shape, fill each piece with the cabbage, guacamole and fish pieces. Add chilli sauce and a squeeze of lemon juice over the top. Put a skewer through the tortilla to help hold it together. Serve immediately.
TIP: Any firm, white-fleshed fish can
be used in this recipe. Coconut flour is available at health food stores. If you can’t find it, buckwheat or quinoa flour can be used as a substitute.