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.
Yields: 8 servings | Serving size: 1 taco | Calories: 198 | Total Fat: 4 gm | Saturated Fats: 1g | Trans Fats: 0 gm | Cholesterol: 33 mg | Sodium: 285 mg | Carbohydrates: 24 gm | Dietary fiber: 3 gm | Sugars: 3 gm | Protein: 18 gm| SmartPoints (Freestyle): 5
- 5 (1 to 1-1/2 pounds) fish fillets (I prefer wild caught Flounder or Tilapia), cut into 2 inch wide strips (3 or 4 strips per fillet)
- ¼ cup white whole wheat flour
- 2 egg whites
- ¼ cup cornmeal
- ¼ cup whole wheat bread crumbs
- 2 tablespoons freshly squeezed lime juice (1 medium sized lime)
- 2 tablespoons Taco Seasoning, recipe for homemade Taco Seasoning
- 8 (6 inch) corn tortillas or 8 (6 inch) whole wheat flour tortillas
- 1 cup shredded lettuce or cabbage
- 1 cup salsa (no sugar added) or, 1 medium tomato, diced
- 1 cup non-fat Greek-style yogurt, optional non-fat sour cream
- 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.
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