Fish Tacos

Name: Fish Tacos
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Yield: 8 servings.
Ingredients: 3/4 cup reduced-fat 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 large 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; Additional fresh cilantro leaves, optional

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

Ingredients

3/4 cup reduced-fat 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 large 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
Additional fresh cilantro leaves, optional

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 until fish flakes easily with a fork, 4-5 minutes on each side. 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. If desired, top with additional cilantro.

Nutrition Facts

2 tacos: 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.

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

Reviews

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Average Rating:

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! :)
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 :(
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....
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! :)
jessicasteuer

Aug 12, 2009

My son eats fish all the time - but, I only serve him really mild fish such as tilapia. His favorite is made by coating both sides heavily with lemon juice, sprinkling with garlic salt and pepper (or Emirils Fish Seasoning) and then putting fresh parm on top, broil for about 10ish minutes. So easy, so delicious, and it never gets turned down!!
nety

Jun 15, 2009

These were ok. I didn't have Panko Crumbs so used regular bread crumbs. They were rather bland even with the sauce. Next time I will season the flour and maybe use some crushed pretzels.
Betty Humpter

May 11, 2009

Thanks Ida. Any tips for disguising the smell of fish when I serve it? The young ones turn their nose when I serve anything fishy. Fishes are so much healthier than sausages and beefs. Would appreciate any advice!!
Ida Hummptier

May 6, 2009

Yes, You can! Those little Ritz crackers are a fine substitute, even the low salt kind.-Ida
Betty Humpter

May 5, 2009

Can you use the low salt Ritz instead of Panco?