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.

Carolyn Casner
Source:, July 2018


Recipe Summary

45 mins
45 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450 degrees F. Set a wire rack on a baking sheet; coat with cooking spray.

  • Place cereal flakes, breadcrumbs, 1/2 teaspoon pepper, garlic powder, paprika and 1/4 teaspoon salt in a food processor and process until finely ground. Transfer to a shallow dish.

  • 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.

  • Meanwhile, whisk oil, vinegar and the remaining 1/4 teaspoon each pepper and salt in a medium bowl. Add coleslaw mix and toss to coat.

  • Divide the fish, coleslaw mix and avocado evenly among tortillas. Serve with pico de gallo, if desired.

Nutrition Facts

496 calories; protein 27.3g 55% DV; carbohydrates 65.4g 21% DV; dietary fiber 15.2g 61% DV; sugars 6.5g; fat 17.6g 27% DV; saturated fat 2.4g 12% DV; cholesterol 44.6mg 15% DV; vitamin a iu 578.2IU 12% DV; vitamin c 39.3mg 65% DV; folate 318.6mcg 80% DV; calcium 153.8mg 15% DV; iron 5.6mg 31% DV; magnesium 141.1mg 50% DV; potassium 922.5mg 26% DV; sodium 472.3mg 19% DV; thiamin 0.8mg 75% DV.