Oven-Crisp Fish Tacos

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This tasty recipe coats and bakes a non-fishy tasting fillet to create a crispy fish taco that will likely please even non-fish eating family members. Baking on an oven rack ensures even crispness, and using cooking spray limits the amount of fats used.

One of the things that’s so great about fish tacos is the variety of toppings that can be put on them: Want a sweeter spicy topping? Go with our Tropical Fruit Salsa. Want a fresh pico de gallo style (fresh tomato, cilantro, and jalapeno) salsa? Go with this TexMex Salsa.   Storebought salsa can also be a good topping. Skinny Ms Taco Seasoning can be used, too! Feel free to add a dollop of Guacamole Verde, instead of the sour cream. Note that salsa, shredded cabbage, and sour cream toppings are already calculated into the nutrition information below.

Oven-Crisp Fish Tacos

This crispy fish taco is a great dish the whole family will love.
Course: Dinner, Lunch
Cuisine: Mexican
Keyword: Diabetic-Friendly, Kid-Friendly, Seafood
Servings: 8 people
Calories: 198kcal
Author: SkinnyMs.

Ingredients

  • 1 to 1 1/2 pounds fish filets I prefer wild-caught flounder or tilapia, cut into 2 inch wide strips (3 or 4 strips per fillet)
  • 1/4 cup white whole-wheat flour
  • 2 egg whites
  • 1/4 cup cornmeal
  • 1/4 cup whole-wheat bread crumbs
  • 2 tablespoons lime juice freshly squeezed, 1 medium lime
  • 2 tablespoons taco seasoning recipe for homemade Taco Seasoning
  • 8 corn tortillas 6 inches or whole- wheat flour tortillas
  • 1 cup lettuce or cabbage shredded
  • 1 cup salsa no sugar added or 1 medium tomato, diced
  • 1 cup Greek yogurt nonfat, optional nonfat sour cream

Instructions

  • Preheat the oven to 450 degrees F.
  • Line a baking sheet with foil. Place a cooling rack on top of the baking sheet and spray with olive oil or canola oil cooking spray.
  • Combine breadcrumbs, cornmeal and taco seasoning together in a shallow bowl.
  • In a separate shallow bowl, whisk the egg whites and lime juice until frothy.
  • Place flour in a shallow bowl.
  • Dip the fish strips gently into the flour to lightly coat on both sides. Dip into the egg whites and allow excess to drip off, then press the fish pieces on both sides into the seasoned cornmeal and breadcrumbs.
  • Place the breaded fish strips on the prepared rack and cook for 10 to 12 minutes, until the outside is golden crisp and the fish is opaque and flakes easily with a fork.
  • Coat a saute pan or griddle with cooking spray. Warm the tortillas over medium heat, for 30 seconds to 1 minute per side, until warmed through. Keep tortillas warm in a clean kitchen towel until ready to serve.
  • Place 2 strips of the fish into each tortilla, top with shredded romaine, salsa or tomato, and top with yogurt.

Nutrition

Serving: 1taco | Calories: 198kcal | Carbohydrates: 24g | Protein: 18g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 33mg | Sodium: 285mg | Fiber: 3g | Sugar: 3g
SmartPoints (Freestyle): 5

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6 Comments on "Oven-Crisp Fish Tacos"

  1. Samantha  November 4, 2013

    What kind of fish?

    Reply
    • Skinny Ms.  November 5, 2013

      Samantha, I use either wild caught flounder or tilapia.

      Reply
  2. Sean Donohue  September 21, 2015

    I an confused, because it says 4 servings and each serving is 4 tacos, but it only calls for 8 tortillas! Wouldn't that mean we should use 16 tortillas? Please advise on serving size, etc. Thanks, Danielle

    Reply
    • SkinnyMs  September 22, 2015

      Hi Sean,

      I changed the serving size to 1 taco, which means 8 servings. Sorry for any confusion. Later today we will update the nutritional data. Thanks for letting us know. 🙂

      Reply
  3. Roxanne Pritchard  July 30, 2020

    What side would you serve this with? I have 14, 17 and 20 year old sons and a husband to feed.

    Reply

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