Crispy Oven-Fried Fish Tacos

Crispy Oven-Fried Fish Tacos

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From: EatingWell.com, July 2018

Fish tacos make a satisfying meal the entire family will love. Many restaurant versions are deep-fried, but our technique includes coating the fish in a seasoned whole-grain breading and spritzing it lightly with cooking spray before baking on a rack until golden brown. The result is a crispy exterior with moist and flaky fish inside.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Cooking spray
  • 1 cup whole-grain cereal flakes
  • ¾ cup dry whole-wheat breadcrumbs
  • ¾ teaspoon ground pepper, divided
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • ½ teaspoon salt, divided
  • ½ cup all-purpose flour
  • 2 large egg whites
  • 2 tablespoons water
  • 1 pound cod, cut into ½-by-3-inch strips (cut in half horizontally, if very thick)
  • 2 tablespoons avocado oil
  • 2 tablespoons unseasoned rice vinegar
  • 3 cups coleslaw mix
  • 1 avocado, diced
  • 8 corn tortillas, warmed
  • Pico de gallo

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
  2. Place cereal flakes, breadcrumbs, ½ teaspoon pepper, garlic powder, paprika and ¼ teaspoon salt in a food processor and process until finely ground. Transfer to a shallow dish.
  3. Place flour in a second shallow dish. Whisk egg whites and water together in a third shallow dish. Dredge each piece of fish in the flour, dip it in the egg white mixture and then coat on all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
  4. Meanwhile, whisk oil, vinegar and the remaining ¼ teaspoon each pepper and salt in a medium bowl. Add coleslaw mix and toss to coat.
  5. Divide the fish, coleslaw mix and avocado evenly among tortillas. Serve with pico de gallo, if desired.

Nutrition information

  • Serving size: 2 tacos
  • Per serving: 496 calories; 18 g fat(2 g sat); 15 g fiber; 65 g carbohydrates; 27 g protein; 319 mcg folate; 45 mg cholesterol; 6 g sugars; 0 g added sugars; 578 IU vitamin A; 39 mg vitamin C; 154 mg calcium; 6 mg iron; 472 mg sodium; 922 mg potassium
  • Nutrition Bonus: Folate (80% daily value), Vitamin C (65% dv), Iron (33% dv)
  • Carbohydrate Servings:
  • Exchanges: 3½ starch, 2½ fat, 2 lean protein, 1 vegetable

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