Fish tacos are very simple yet very delicious. Beyond simplicity, they ‘re also relatively affordable and, of course, tasty. It is also very enjoyable and it offers great health benefits. For instance, fish is high in Omega-3s which are great for your brain’s cognitive ability and memory function. Fish may also lower your risk of heart attacks and strokes.
You can use any type of fish for these tacos but it is suggested that tilapia is a good choice because its firm and doesn’t flake apart and it’s also very inexpensive compared to some other varieties. The estimated total time is 35 minutes, 15 minutes for prepping and 20 minutes for cooking. Then voila!
Ingredients:
- 5 (1 to 1-1/2 pounds) fish fillets (I prefer wild caught Flounder or Tilapia), cut into 2-inch-wide
- strips (3 or 4 strips per fillet)
- ¼ cup white whole wheat flour
- 2 egg whites
- ¼ cup cornmeal
- ¼ cup whole wheat bread crumbs
- 2 tablespoons freshly squeezed lime juice (1 medium sized lime)
- 2 tablespoons Taco Seasoning, recipe for homemade Taco Seasoning
- 8 (6 inch) corn tortillas or 8 (6 inch) whole wheat flour tortillas
- 1 cup shredded lettuce or cabbage
- 1 cup salsa (no sugar added) or, 1 medium tomato, diced
- 1 cup non-fat Greek-style yogurt, optional non-fat sour cream
Nutrition per Serving:
- Yields: 8 servings
- Serving size: 1 taco
- Calories: 198
- Total Fat: 4 gm
- Saturated Fats: 1g
- Trans Fats: 0 gm
- Cholesterol: 33 mg
- Sodium: 285 mg
- Carbohydrates: 24 gm
- Dietary fiber: 3 gm
- Sugars: 3 gm
- Protein: 18 gm
Cooking Procedure:
- First step is to preheat the oven to 450 degrees F.
- Set up a baking sheet with a foil. Place the cooling rack on top of the baking sheet and
spray it with olive oil or canola oil. - In a small bowl, mix breadcrumbs, cornmeal and taco seasoning together.
- In a separate shallow bowl, whisk the egg whites and lime juice until foamy.
- Put the flour in a shallow bowl.
- Soak it into the egg whites and allow the excess to drip off, after which press the fish
parts on both sides into the seasoned cornmeal and bread crumbs. - Place the breaded strips of fish on the prepared rack and cook for 10 to 12 minutes until
the outside is golden and the fish is opaque and easily flakes. - Coat the sauté pan or grill with the cooking spray. Keep tortillas warm in a clean kitchen
towel until they are ready to serve. - Place 2 strips of fish in each tortilla, top with chopped romaine, salsa or tomato, and
garnish with yogurt if you like.