(Healthy) Fish Tacos With Mandarin Orange Salsa
These Fish Tacos with Mandarin Orange Salsa provide 10g protein and 85 calories per serving — a low-calorie lunch option when you need to stay within strict calorie limits. Batch-preps 4 servings quickly on the stovetop for midweek meal rotation. Works best paired with additional protein sources to meet daily targets during a cutting phase.
Ingredients
- •Mandarin Oranges, Canned, Drained(312g)
- •Bell Pepper(30g)
- •Cilantro, Fresh(30g)
- •Yellow Onion(15g)
- •JalapeñO Pepper(8g)
- •dash of salt
- •Tilapia, Fillet(170g)
- •Blackening seasoning blend(10g)
- •Flour Tortillas
- •Leafy Greens, Mixed
- •Lime
Instructions
- 1Drain the canned mandarin oranges and combine in a large bowl with the diced bell pepper, jalapeño pepper, diced onion, and fresh cilantro; gently toss together and set aside.
- 2Pat the tilapia fillets dry with paper towels and place on a broiler pan coated with cooking spray; sprinkle both sides evenly with blackening seasoning.
- 3Broil the fish 5–7 minutes over medium-high heat until the flesh is opaque and flakes easily with a fork (internal temperature should reach 145°F); remove from heat.
- 4Heat a medium nonstick skillet over medium-high heat; lightly coat each flour tortilla with cooking spray and add to the pan one at a time, cooking 1 minute per side until lightly toasted and pliable.
- 5Divide the mixed leafy greens evenly among the four tortillas (approximately 1/4 cup per tortilla), then top each with 1/4 cup of the mandarin orange salsa.
- 6Place one tilapia fillet on top of each taco (break into smaller pieces if desired) and squeeze fresh lime juice over each serving.
- 7Divide the four assembled tacos evenly into 4 airtight containers while hot, packing lime wedges separately on the side.
- 8Store in the refrigerator for up to 3 days; reheat gently in a skillet over low heat or enjoy cold.
Nutrition — Per Serving
85
calories
10g
protein
1g
fat
- Carbohydrates
- 10g
- Saturated fat
- 0.3g
- Sodium
- 30 mg
- Dietary fiber
- 2.4g
4 servings per batch · ~144g each
Macro data sourced from USDA FoodData Central
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How much protein do Fish Tacos With Mandarin Orange Salsa have per serving?
Each serving delivers 10g of protein and 85 calories, with 1g fat and 10g carbs — a very lean option. This is a light protein contribution, so you'll want to combine it with other protein sources to hit daily targets.
How long does Fish Tacos With Mandarin Orange Salsa take to prep?
Listed as quick prep with 4 servings, this recipe comes together fast enough for a weeknight lunch. You can batch this and portion it out for multiple midday meals throughout the week.
Is Fish Tacos With Mandarin Orange Salsa good for fat loss?
At 85 calories per serving with only 1g of fat, this is an excellent low-calorie option for a cut phase where you need volume without excess calories. The 10g carbs per serving keeps insulin response moderate while supporting satiety.
