Ingredients
8 small corn tortillas
600g flathead fillets (see notes)
1 tablespoon Mexican seasoning
2 corn cobs, husks and silks removed
1 avocado, stoned, peeled, coarsely chopped
1 red onion, finely chopped
1/2 cup coarsely chopped coriander
1 long red chilli, finely chopped (optional)
2 tablespoons lime juice
1 tablespoon olive oil
1/2 iceberg lettuce, finely shredded
1 carrot, peeled, cut into matchsticks
Instructions
Preheat oven to 200C. Line a baking tray with baking paper. Place tortillas on the lined tray. Spray with olive oil spray. Bake for 6-8 mins or until crisp.
Meanwhile, combine the fish and Mexican seasoning in a large bowl.
Heat a frying pan over high heat. Spray corn with oil. Cook, turning occasionally, for 8 mins or until tender and charred.
Transfer to a work surface. Use a sharp knife to run down the side of corn to remove the kernels. Place in a bowl with avocado, onion, coriander, chili, if using, and lime juice. Season.
Heat the oil in the frying pan over medium heat. Add fish. Cook, turning, for 5-6 mins or until golden brown and cooked through. Transfer to a plate. Coarsely flake fish.
Divide the tortillas among serving plates. Top tortillas evenly with the lettuce, carrot, fish and avocado salsa. Serve immediately.
Notes
Fish twist: Try this tasty meal with any firm fish fillets, such as basa or hoki, or swap for chicken breast tenders.
Key Points About Ingredients:
- Flathead fillets are a lean, mild white fish that flakes beautifully when pan-fried and absorbs Mexican seasoning exceptionally well — basa or hoki make great substitutes.
- Corn tortillas are naturally gluten-free and bake up wonderfully crispy with just a light spray of olive oil, making them a healthier alternative to deep-fried tostada shells.
- Avocado provides heart-healthy monounsaturated fats and adds a creamy, rich contrast to the charred corn kernels and zesty lime juice in the salsa.
- Charring fresh corn cobs in a hot pan caramelises the natural sugars, adding a smoky depth of flavour that elevates the salsa well beyond a simple raw mix.
- Fresh coriander and lime juice brighten the entire dish and are classic Mexican flavour partners — adjust the long red chilli to control the heat level for your family.
Key Nutritional Insights:
- Each serving provides an impressive amount of lean protein from the flathead fillets, supporting muscle maintenance and keeping you feeling full and satisfied.
- The avocado and olive oil in this dish deliver a healthy dose of monounsaturated fats, which are associated with improved heart health and reduced inflammation.
- Corn tortillas are lower in calories and fat than flour tortillas, and combined with fresh vegetables they make this tostada a lighter, more nutritious choice.
- The charred corn, carrot, and avocado contribute a good mix of dietary fibre, supporting digestive health and helping to stabilise blood sugar levels.
- This recipe is naturally rich in vitamin C from the lime juice, chilli, and coriander, which also helps enhance the absorption of iron from the fish and vegetables.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories480
- Standard DV% Daily Value*
- Total Fat18 g72 g25%
- Saturated Fat3 g20 g15%
- Trans Fat0 g
- Polyunsaturated Fat3 g
- Monounsaturated Fat10 g
- Cholesterol85 mg300 mg28.33%
- Sodium420 mg2300 mg18.26%
- Total Carbohydrate42 g275 g15.27%
- Dietary Fiber8 g28 g28.57%
- Total Sugars6 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein36 g50 g72%
- Vitamin D (Cholecalciferol)120 mcg20 mcg600%
- Calcium80 mg1300 mg6.15%
- Iron3 mg18 mg16.67%
- Potassium1050 mg4700 mg22.34%
- Vitamin A3200 mcg900 mcg355.56%
- Vitamin C (Ascorbic Acid)28 mg90 mg31.11%
- Vitamin E (Tocopherol)3 mg15 mg20%
- Vitamin K38 mcg120 mcg31.67%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.25 mg1.3 mg19.23%
- Vitamin B3 (Niacin)7 mg16 mg43.75%
- Vitamin B6 (Pyridoxine)0.7 mg1.7 mg41.18%
- Folate95 mcg400 mcg23.75%
- Vitamin B12 (Cobalamine)1.8 mcg2.4 mcg75%
- Biotin5 mcg30 mcg16.67%
- Vitamin B5 (Pantothenic acid)1.2 mg5 mg24%
- Choline120 mg550 mg21.82%
- Phosphorus520 mg1250 mg41.6%
- Iodine55 mcg150 mcg36.67%
- Magnesium70 mg420 mg16.67%
- Zinc1.8 mg11 mg16.36%
- Selenium38 mcg55 mcg69.09%
- Copper0.25 mg0.9 mg27.78%
- Manganese0.7 mg2.3 mg30.43%
- Chromium8 mcg35 mcg22.86%
- Molybdenum12 mcg45 mcg26.67%
- Chloride310 mg2300 mg13.48%
