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Baja Fish Tacos

Heart Healthy Baja Fish Tacos Recipe

               
Baja Fish Tacos
Whole wheat tortillas hold crispy, panko-crusted fish and a bright cabbage slaw in this healthy taco recipe. Fresh cilantro and apple elevates the flavor and offers heart-healthy benefits.
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Ingredients
Recipe yields 4 servings
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 red cabbage, shredded
Tacos
4 egg whites
1 Tbsp water
1 cup panko bread crumbs or traditional bread crumbs
1 lb tilapia fillet or other firm white fish, cut into 16 equal strips
4 whole grain flour tortillas (6-inch diameter)
4 scallions, thinly sliced
1 lime, cut into wedges
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Directions
Cabbage Slaw
Step 1

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

Step 2

In a large bowl, toss jicama or apple with remaining 1 tablespoon of lime juice. Add shredded cabbage, cilantro and mayonnaise mixture. Toss well.

Step 3

Season with black pepper to taste. Chill, covered with plastic wrap, for at least 1 hour.

Tacos
Step 1

Preheat oven to 350°. Lightly coat a rack with nonstick cooking spray.

Step 2

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

Step 3

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.

Step 4

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.

Time: 45 minutes
Servings: 4
Calories: 326
Make this for:
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 taco
Per serving:
calories:326
total fat:6g
sat fat:2g
cholesterol:59mg
sodium:383mg
total carb:36g
fibers:4g
proteins:30g

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Heart Healthy Baja Fish Tacos Recipe
Ingredients
Recipe yields 4 servings
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 red cabbage, shredded
Tacos
4 egg whites
1 Tbsp water
1 cup panko bread crumbs or traditional bread crumbs
1 lb tilapia fillet or other firm white fish, cut into 16 equal strips
4 whole grain flour tortillas (6-inch diameter)
4 scallions, thinly sliced
1 lime, cut into wedges
Directions
Cabbage Slaw
Step 1

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

Step 2

In a large bowl, toss jicama or apple with remaining 1 tablespoon of lime juice. Add shredded cabbage, cilantro and mayonnaise mixture. Toss well.

Step 3

Season with black pepper to taste. Chill, covered with plastic wrap, for at least 1 hour.

Tacos
Step 1

Preheat oven to 350°. Lightly coat a rack with nonstick cooking spray.

Step 2

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

Step 3

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.

Step 4

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.

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