U.S. flag

An official website of the United States government

Surf's Up Tacos

Surf's Up Tacos

32 Ratings
32 Ratings
Recipe Image
MyPlate Kitchen
Makes: 6 Servings
Total Cost: $$$$

This fish taco recipe is a time and money saver, using canned tuna and a mix of canned and fresh veggies.

Ingredients

  • 1 can tuna (6.5 oz or 5 oz)
  • 1 can kidney beans (15.5 oz can) (rinsed and drained)
  • 1 can mexi-corn or canned corn (drained)
  • 1/3 cup mayonnaise, light
  • 2 tablespoons taco seasoning
  • 2 tablespoons lime juice or juice from one lime
  • 2 cups lettuce, shredded
  • 1 1/2 cups cheddar cheese, reduced-fat
  • 1/2 cup salsa
  • 12 whole grain tortillas or hard taco shells

Directions

1. In a medium bowl, flake tuna with fork. Stir in beans, corn, mayonnaise, taco seasoning*, and lime juice.

2. Place lettuce, cheese, and salsa in separate bowls.

3. Place tortillas or taco shells on microwave safe plate. Microwave on HIGH for 1 minute.**

4. To eat, layer tuna mixture, lettuce, and cheese on tortilla. Top with salsa.

Notes

*Taco seasoning can be saved for 12 months once opened. Store in an airtight bag or container for later use.

**Microwaves may vary in power, so you may have to change the cooking time.

Nutrition Information

Serving Size: 2 tacos
Nutrients Amount
Total Calories 388
Total Fat 16 g
Saturated Fat 7 g
Cholesterol 38 mg
Sodium 535 mg
Carbohydrates 42 g
Dietary Fiber 8 g
Total Sugars 5 g
Added Sugars included 1 g
Protein 22 g
Vitamin D N/A
Calcium 281 mg
Iron 2 mg
Potassium 536 mg
N/A - data is not available
Nutrients Amount
Total Calories 388
Total Fat 16 g
Saturated Fat 7 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 4 g
Linoleic Acid 3 g
α-Linolenic Acid 0.4 g
Omega 3 - EPA 13 mg
Omega 3 - DHA 59 mg
Cholesterol 38 mg
Carbohydrates 42 g
Dietary Fiber 8 g
Total Sugars 5 g
Added Sugars included 1 g
Protein 22 g
Minerals
Calcium 281 mg
Potassium 536 mg
Sodium 535 mg
Copper 247 mcg
Iron 2 mg
Magnesium 84 mg
Phosphorus 449 mg
Selenium 30 mcg
Zinc 2 mg
Vitamins
Vitamin B6 0.4 mg
Vitamin B12 1 mcg
Vitamin C 5 mg
Folate 48 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 5 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 3/4 cups
Grains 2 ounces
Protein Foods 2 1/2 ounces
Dairy 3/4 cups

Write a review

Image
DGA logo

MyPlate.gov is based on the
Dietary Guidelines for Americans, 2020-2025

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time!

Download the Start Simple with MyPlate app today.

Learn more