Be Well
home    |    current issue   
Search:
 Cancer
 Cardiac
 Foundation News
 Hospital News
 New Technologies
 Nutrition
 Recipes
 Sleep Disorders
 Stroke
 Weight Loss Surgery

 
Printer-friendly version
 
 

Baja Fish Tacos Recipe

Try these crispy fish tacos instead of traditional beef recipes. The red cabbage slaw adds a bold crunch to these deliciously light tacos. Serve extra slaw on the side for a colorful presentation.

 
Forward this page to friends
Forward this page to friends
Diabetic Recipe - Heart Healthy Recipe

Yield: 4 servings (1 taco per serving)

Crispy Fish Tacos Recipe

  • 1 cup panko bread crumbs

  • 1/2 cup egg substitute + 1 Tbsp water

  • 4 lime wedges

  • freshly ground black pepper

  • 4 scallions, thinly sliced (about 1/2 cup)

  • 1 pound tilapia fillets (or other firm white fish), cut into 16 equal strips

  • 4 whole-grain flour tortillas (6-inch diameter)

    • Green cabbage slaw

  • 1/2 cup reduced-fat mayonnaise

  • 1/8 tsp cayenne pepper (optional)

  • 3 Tbsp fresh lime juice

  • 1/2 cup jicama, peeled and julienned

  • 1/2 cup fresh cilantro leaves, chopped

  • Freshly ground black pepper

  • 1 small green cabbage, shredded

    • Red Cabbage Salad

    In a bowl combine mayo, cayenne pepper, 2 tablespoons lime juice and pepper until well blended. Set aside.

    Toss jicama with remaining lime juice. Combine with shredded cabbage, cilantro and wet mixture. Toss well.

    Flavor with freshly ground black pepper as necessary. Place in refrigerator for at least 1 hour.

    Tacos

    Preheat oven to 350 degrees.

    In a small bowl, beat egg substitute with water; set aside. Place panko bread crumbs in shallow dish; set aside.

    Rinse fish and pat dry; dip fish in egg mixture, then roll in crumbs. Coat rack with nonstick cooking spray and place fillets on rack on top of a baking sheet.

    Bake uncovered for 20 minutes or until the fish flakes easily with a fork.

    To make taco, layer 1/2 cup of slaw and four strips of fish; sprinkle with scallions; and add a lime wedge.

    Nutrition facts (per serving): Calories: 326; Fat: 6g; Saturated Fat: 2g; Cholesterol: 59mg; Sodium: 383mg; Carbohydrate: 36g; Fiber: 4g; Protein: 30g

      Last Reviewed: November 2009
     
    Copyright © 2010 Baldwin Publishing. All rights reserved.

    Health eCooking® is a designated trademark of Baldwin Publishing.

    No information provided by Baldwin Publishing in any article or in any Health eCooking® show, video, recipe, article and/or other Health eCooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing article or any Health eCooking® show, video, recipe, article and/or other Health eCooking product or service signifies your understanding and agreement to the disclaimer and terms and conditions stated above.