Episode 3 Recipes Celiac Safe Dishes
Almond Crusted Fish Tacos with Grilled Mango Salsa
Recipe makes 4
Ingredients
300 g frozen mango, defrosted
1 shallot, finely chopped
1/2 red pepper, deseeded and chopped
1 head roasted garlic
½ cup almond meal
¼ tsp thyme
¼ tsp garlic powder
300 g sole filet, boneless skinless
¼ tsp Chipotle seasoning
½ cup mayonnaise
2 tbsp water
1 tsp lemon juice
1 bag coleslaw mix (any mix will do)
1 lime wedge
4 corn tortillas
Instructions
Warm oven’s broiler. Place mango evenly on a baking sheet. Broil mango until golden, about 3-5 minutes. Keep a close eye on the mango, it can burn quickly. Remove and allow to cool.
Change oven to 400 degrees F.Remove some of the extra garlic layers from bulb. Cut the top of the head of garlic exposing the cloves. Place garlic bulb on tinfoil and drizzle with ½ tsp of oil. Wrap garlic in tinfoil, place on baking sheet and cook until fragrant. About 15-20 minutes. Remove garlic and allow to cool.
Change oven to 325 degrees F.
In a medium bowl, mix together mango, shallots, roasted garlic (squeeze garlic out of garlic skins), and peppers. Set aside.
In a small bowl mix together almond meal, thyme, and garlic powder.
Place fish filets in a large oven safe dish. Top fish with almond mixture. Place in oven and cook until fish is opaque and flaky, and almond mixture is crunchy, about 20-25 minutes.
While fish is cooking mix together chipotle, mayonnaise, water and lemon juice in a medium bowl.
When the fish has finished cooking, assemble tacos by placing fish on tortilla shell, top with coleslaw mix, mango salsa, drizzle with chipotle aioli and squeeze lime wedge over top. Serve immediately.
Note: You can use any slaw mix, there are several options now including kale slaw, broccoli slaw, or cabbage. You could also make your own. For tortillas, there are many gluten free options, we used rice tortillas on the show, but you can use corn. It is also very easy to make corn tortillas. Always double check with pre-purchased tortillas if they are gluten free. Some corn tortillas still have wheat in them. Recipes below for corn tortillas.
Corn tortillas
Recipe makes 12 tortillas
Ingredients
2 cups masa corn flour
½ tsp sea salt
1 ½ cups wáter
Instructions
Mix salt with corn flour. Slowly pour water into the flour mixture. Dough should be firm and springy when touched, not dry or sticky.
Let dough rest for an hour covered with a damp towel.
Roll dough into 2 inch balls, press with a tortilla press or roll out with a rolling pin between two pieces of wax paper.
Warm a cast iron skillet or pan over medium-high heat. Place dough on griddle and cook tortilla from 1 minute each side, until tortilla starts to brown and look cooked.
Peanut Butter Cookies
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Recipe makes 16 cookies
Ingredients
1 cup crunchy or smooth natural peanut butter
1 cup sugar
1 egg
½ cup oats
Instructions
Warm oven to 325 degrees F.
Using a kitchen mixer combine sugar and peanut butter until it is well combined and fluffy. About 2-4 minutes of medium-high speed.
Then beat in egg until mixed. Fold in oats.
Roll dough into balls and gently flatten out.
Cook in oven for 10-15, just until the edges of the cookies are golden. Watch closely, they can burn quickly.
Nutritional Analysis
Fish tacos with corn tortilla
Per 1 serving
Calories: 274
Nutrient Daily Intake
Protein 20g 41 Carbohydrates 41g 14 Fiber 4 g 17 Sugars 16 g Fat 4g 7 Sat fat 1g 4 Trans Fat 0g Omega 3 0.19 12 Omega 6 0.33 g 2 Cholesterol 39mg 13
Vitamins
Vit-A 5 Vit-B1 31 Vit-B2 25
Vit-B3 27 Vit-B5 7 Vit-B6 27 Folate 19 Vit-B12 19 Vit-C 106 Vit-D 9 Vit-E 9 Vit-K 83
Minerals Calcium 11 Magnesium 20 Phosphorus 29 Sodium 18 Iron 17 Maganese 26 Selenium 41 Zinc 8
Peanut butter cookies with oats
Per 1 serving
Calories: 156
Nutrient Daily Intake
Protein 5g 9 Carbohydrates 18g 6 Fiber 1.5 g 6 Sugars 13 g Fat 8g 13 Sat fat 1g 6 Trans Fat 0g Omega 3 0.01 0 Omega 6 0.05 g 0 Cholesterol 13mg 4
Vitamins
Vit-A 0 Vit-B1 6 Vit-B2 2
Vit-B3 11 Vit-B5 3 Vit-B6 2 Folate 6 Vit-B12 1 Vit-C 0 Vit-D 1 Vit-E 6 Vit-K 0
Minerals
Calcium 1 Magnesium 7 Phosphorus 7 Sodium 0 Iron 3 Maganese 16 Selenium 4 Zinc 4
