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Fish Tacos Recipe

Fish Tacos Recipe photo by Taste of Home

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“A cool sauce with just a bit of zing tops these crispy, spicy fish tacos,” says Lena Lim of Seattle, Washington. “I love this recipe. It's great, guilt-free and doesn't break the bank…always a good thing when you're a college kid!”

This recipe is:

Healthy

Diabetic Friendly

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Fish Tacos Recipe

Prep: 30 min. Cook: 20 min.

Yield: 8 Servings

30 20 50

Ingredients

3/4 cup fat-free sour cream
1 can (4 ounces) chopped green chilies
1 tablespoon fresh cilantro leaves
1 tablespoon lime juice
4 tilapia fillets (4 ounces each)
1/2 cup all-purpose flour
1 egg white, beaten
1/2 cup panko (Japanese) bread crumbs
1 tablespoon canola oil
1/2 teaspoon salt
1/2 teaspoon each white pepper, cayenne pepper and paprika
8 corn tortillas (6 inches), warmed
1 large tomato, finely chopped

Directions

Place the sour cream, chilies, cilantro and lime juice in a food processor; cover and process until blended. Set aside.
Cut each tilapia fillet lengthwise into two portions. Place the flour, egg white and bread crumbs in separate shallow bowls. Dip tilapia in flour, then egg white, then crumbs.
In a large skillet over medium heat, cook tilapia in oil in batches for 4-5 minutes on each side or until fish flakes easily with a fork. Combine the seasonings; sprinkle over fish.
Place a portion of fish on each tortilla; top with about 2 tablespoons of sour cream mixture. Sprinkle with tomato. Yield: 8 servings.

Nutritional Facts 1 taco equals 196 calories, 3 g fat (trace saturated fat), 31 mg cholesterol, 303 mg sodium, 26 g carbohydrate, 2 g fiber, 16 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.

Originally published as Fish Tacos in Healthy Cooking April/May 2008, p26

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviews for Fish Tacos

Fish Tacos

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(11-19) of 19 reviews

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Reviewed on May. 05, 2009 by dinius10

These are awesome! And go amazing with margaritas if you're into entertaining!

Reviewed on Mar. 27, 2009 by becknit

Loved this recipe. I substituted Gourmet Garden Cilantro and added a Gourmet Garden Garlic to the sauce - excellent. Those are the fresh herbs in the squeeze tube. I also cooked my fish in a skillet w/spray for a lower fat alternative.

Reviewed on Mar. 24, 2009 by Judywrites

I bake my breaded filets for less fat and use Broccoli Slaw for an extra veggie boost. Fish tacos are really so much fun and have so many possibilities.

Reviewed on Mar. 07, 2009 by Tubby65

To ruthbudd The sauce can be made without a blender or processor. Chop the cilantro leaves as fine as possible with a sharp knife. Buy the chilis already chopped. If you want them smaller you can also chop those with a knife, also. Then blend all of the sauce ingredients with a spoon. This should work fine for you. I hope you will try this recipe using my suggestions.

Reviewed on Mar. 05, 2009 by LynneM

I also like to cabbage with my fish tacos. I use packaged cole slaw mix. The chopping is already done for me.

Reviewed on Mar. 05, 2009 by baldeagleretired

I like these but I add shredded cabbage.

Reviewed on Mar. 05, 2009 by digger386

Then just chop it.

Reviewed on Mar. 05, 2009 by ruthbudd