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Fish and White Bean Tostadas (Melissa d'Arabian) Recipe

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Fish and White Bean Tostadas (Melissa d'Arabian)
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Ingredients
29
Count
Nutrition
750
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. In a small bowl, combine the lime juice, zest, garlic and olive oil. Season with salt and pepper, to taste. Put the fish in a baking dish and pour the marinade on top. Marinate for no more than 15 to 30 minutes. Meanwhile, preheat the broiler or grill. Lightly coat a baking sheet with olive oil. Remove the fish from the marinade and arrange on the baking sheet, making sure to leave space between the pieces. Broil until just cooked through, about 4 to 5 minutes.
  2. Meanwhile, in a medium saute pan, heat the vegetable oil over medium heat. Fry the corn tortillas, 1 at a time, just until crisp, flipping halfway through to brown both sides. Drain on paper towels and salt while still hot.
  3. To assemble the tostadas: Layer each tostada first with Sauteed White Beans, then the fish. Top with the shredded cabbage and Pineapple and Avocado Salsa. Garnish with a dollop of sour cream and a squeeze of a lime wedge.
  4. Sauteed White Beans:
  5. In a small pan, over medium heat, add the oil. When the oil is hot add the onion with a pinch of salt and saute until soft, about 5 minutes. Add the garlic and cumin and cook until fragrant, about 2 minutes. Raise the heat and add the white wine. Cook until the wine has reduced by half. Stir in the beans and oregano and season with salt and pepper, to taste. Cook gently for 15 minutes. Transfer to a serving bowl and serve.
  6. Pineapple and Avocado Salsa:
  7. In a medium bowl, make the dressing by mixing 2 tablespoons of pineapple juice with the lime juice, honey, oil and jalapeno. Season with salt and pepper, to taste. Add the pineapple and onion. Gently fold in the avocado and cilantro. Let the flavors blend for at least 15 minutes before serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 749.7 Kcal (3139 kJ)
Calories from fat 411.52 Kcal
% Daily Value*
Total Fat 45.72g 70%
Cholesterol 46.48mg 15%
Sodium 78.33mg 3%
Potassium 1170.74mg 25%
Total Carbs 56.77g 19%
Sugars 7.99g 32%
Dietary Fiber 15.72g 63%
Protein 29.53g 59%
Vitamin C 21.8mg 36%
Iron 4.2mg 23%
Calcium 208.4mg 21%
Amount Per 100 g
Calories 179.58 Kcal (752 kJ)
Calories from fat 98.58 Kcal
% Daily Value*
Total Fat 10.95g 70%
Cholesterol 11.13mg 15%
Sodium 18.76mg 3%
Potassium 280.44mg 25%
Total Carbs 13.6g 19%
Sugars 1.91g 32%
Dietary Fiber 3.76g 63%
Protein 7.07g 59%
Vitamin C 5.2mg 36%
Iron 1mg 23%
Calcium 49.9mg 21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 18
    Points
  • 19
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • good source of fiber

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