Baja Fish Tacos

Healthy Living, Recipes

baja-fish-tacos

Try these crispy fish tacos instead of traditional beef recipes. The red cabbage slaw adds a bold crunch to these deliciously light tacos.

The cabbage slaw in this recipe is this Dietitian’s favorite taco topper: crunchy and full of nutrients and fiber. Cabbage is known to be very healthy veggie, but to get even more variety in your diet, consider replacing green cabbage with purple for a pop of color and a dose of the plant phytochemical anthocyanin, which gives blue and purple fruits and veggies their hue. Also consider swapping the mayo for avocado-it mashes easily and provides a dose of heart healthy unsaturated fats. Pay special attention to the size of the tortillas you use for your tacos. The calorie difference between a 6 inch tortilla and a 10 inch burrito-style tortilla can be as much as one hundred calories! Eat even more veggies with this meal by adding sides of fresh salsa or guacamole.

Theresa Jackson, RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

Cabbage Slaw

    • 1/2 cup reduced-fat mayonnaise
    • 1/8 tsp cayenne pepper, optional
    • 3 Tbsp fresh lime juice
    • Black pepper to taste
    • 1/2 cup jicama or green apple, peeled and julienned
    • 1/2 cup chopped fresh cilantro
    • 1 small green cabbage, shredded

Tacos

    • 4 egg whites
    • 1 Tbsp water
    • 1 cup panko or traditional bread crumbs
    • 1 lb tilapia fillets (or other firm white fish), cut into 16 equal strips
    • 4 whole-grain flour tortillas (6-inch diameter)
    • 4 scallions, thinly sliced (about 1/2 cup)
    • 4 lime wedges

Preparation

Cabbage Slaw
In a small bowl, combine mayonnaise, cayenne pepper, 2 tablespoons of the lime juice and black pepper until well blended. Set aside.

In a large bowl, toss jicama or apple with remaining 1 tablespoon of lime juice. Add shredded cabbage, cilantro and mayonnaise mixture. Toss well.
Season with black pepper to taste. Chill, covered with plastic wrap, for at least 1 hour.

Tacos
Preheat oven to 350°. Lightly coat a rack with nonstick cooking spray.
In a small bowl, beat egg whites with water; set aside. Place bread crumbs in shallow dish; set aside.

Rinse fish and pat dry; dip fish in egg mixture, then roll in panko crumbs. Arrange fillets on prepared rack on top of a baking sheet. Bake fillets, uncovered, for 20 minutes or until the fish flakes easily with a fork.

To make taco, on 1 tortilla, layer 1/2 cup of slaw and 4 strips of fish. Sprinkle with scallions and top with a lime wedge.

Yield: 4 servings

Heart Healthy Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1 taco

Calories: 326
Sodium: 383mg
Fat: 6g
Carbohydrates: 36g
Saturated Fat: 2g
Fiber: 4g
Cholesterol: 59mg
Protein: 30g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.