Fish Tacos Recipe photo by Taste of Home
Fish Tacos
TOTAL TIME: Prep: 30 min. Cook: 20 min.
YIELD: 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
Ingredients
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3/4 cup reduced-fat sour cream
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1 can (4 ounces) chopped green chiles
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1 tablespoon fresh cilantro leaves
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1 tablespoon lime juice
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4 tilapia fillets (4 ounces each)
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1/2 cup all-purpose flour
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1 large egg white, beaten
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1/2 cup panko bread crumbs
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1 tablespoon canola oil
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1/2 teaspoon salt
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1/2 teaspoon each white pepper, cayenne pepper and paprika
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8 corn tortillas (6 inches), warmed
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1 large tomato, finely chopped
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Additional fresh cilantro leaves, optional
Directions
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1.
Place the sour cream, chiles, cilantro and lime juice in a food processor; cover and process until blended. Set aside.
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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.
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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.
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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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