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Fish Tacos

Total Time

Prep: 30 min. Cook: 20 min.


8 servings

A cool sauce with just a bit of zing tops these breaded fish tacos (that are actually healthy!). This recipe is a delicious guilt-free dish that doesn't break the bank. —Lena Lim, Seattle, Washington
Fish Tacos Recipe photo by Taste of Home


  • 3/4 cup reduced-fat sour cream
  • 1 can (4 ounces) chopped green chiles
  • 1 tablespoon fresh cilantro leaves
  • 1 tablespoon lime juice
  • 4 tilapia fillets (4 ounces each)
  • 1/2 cup all-purpose flour
  • 1 large egg white, beaten
  • 1/2 cup panko 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
  • Additional fresh cilantro leaves, optional


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

Nutrition Facts

1 taco: 190 calories, 5g fat (1g saturated fat), 30mg cholesterol, 269mg sodium, 23g carbohydrate (3g sugars, 2g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.

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Average Rating:
  • sara_bear
    Mar 21, 2020

    One of our favorites! Instead of sprinkling the seasoning on top I mix it in with the panko crumbs, I feel like that way it gets all over the fish better.

  • Gina
    Sep 30, 2018

    Yummy! I added purple cabbage for some extra texture

  • ConnieK
    Aug 17, 2013

    These were very good. Will be making again! :)

  • jacoabb
    Jan 16, 2013

    No comment left

  • chinaroad
    Jul 18, 2012

    Not my favorite...I thought the sauce overpowered the fish, or maybe the seasoning just wasn't enough. Either way, this didn't go over well at my house :(

  • maratha
    Jun 1, 2010

    No comment left

  • GJCR
    Apr 20, 2010

    My husband and I loved this recipe we have tried a few other fish taco recipes and this one by far is the best....

  • alsgalmal
    Apr 2, 2010

    No comment left

  • Anonymous
    Feb 11, 2010

    No comment left

  • swinny
    Jan 23, 2010

    I made this for dinner tonight w/dolphin fish my husband caught & served black bean salsa w/it. Everything was exceptionally delicious! :)