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Fish Tacos

 Fish Tacos
“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!”
8 ServingsPrep: 30 min. Cook: 20 min.


  • 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


  • 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

2 of 2

Fish Tacos (continued)

Directions (continued)

  • 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.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.