Gluten free
Gluten-Free Corn-Crusted Fish Tacos
To add some extra crunch to your next taco dinner, try coating some white fish like cod or haddock with some crushed up golden gluten free cornflakes. Arriba!
- Preparation Time
- 30 min
- Cooking Time
- 8 min
- Cooling Time
- 0
- Skill Level
- Medium
- Serving Size
- 8
Ingredients
- 500 g Nestlé® GLUTEN FREE CORN FLAKES cereal, finely crushed
- 2 tsp grated lemon peel (10 g)
- 0.5 tsp salt (2g)
- 2 eggs
- 450 g white fish fillets (such as sole or cod)
- 2 tbsp vegetable oil (30 ml)
- 8 corn tortillas (15 cm / 6-inch)
- 1 medium avocado, mashed
- 250 g shredded lettuce
- 1 small lemon, cut into wedges
- Salsa, if desired
Instructions
- In shallow dish, mix corn flake crumbs, lemon peel and salt. In another shallow dish, beat eggs. Dip fish into beaten eggs; coat well with crumbs.
- In 30cm (12-inch) nonstick skillet, heat oil over medium heat. Cook fish in oil 6 to 8 minutes, turning once, until fish flakes easily with fork. Cut into bite-size pieces.
- Heat tortillas as directed on package. Fill tortillas with fish, avocado and lettuce; top with lemon wedges. Serve with salsa.
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For the last 15 years we’ve been working to reduce the sodium (which is the major component of salt) in our breakfast cereals across the world, because we want to keep on making them more nutritious. Achieving consistency on all products, in all countries, takes time - so some may have more sodium than others. Our aim is for all our cereals – globally – to have the same reduced levels of sodium, with a target of less than 135mg per serving in all our children’s products.
As well as being a healthy choice for people who want to reduce the amount of gluten in their diet, or have coeliac disease or a gluten intolerance, Gluten Free Corn Flakes are fortified with B-vitamins, folic acid and iron
Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too.
It’s too early to say. The science in this area is still emerging. There is evidence that low GI foods take longer to digest and help you feel satisfied for longer, but none that you’ll eat fewer calories at the next meal.