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Fish Tacos & How to Pan-Fry with Less Oil

EatingWell’s Jessie Price shows you how to pan-fry with less oil to cook a crispy but healthy fish taco recipe. She shares healthy cooking techniques about pan-frying that cover which pans to use and the best oil for frying to reduce fat and cut calories in your fish taco recipes.

Hi, I'm Jessie. I'm here in the EatingWell Test Kitchen, and today I'm going to show you how to make crispy fish with less oil, so you can save on calories and fat. I am making Baja-Battered Fish Tacos, and I'm going to pan fry these instead of deep frying . So I start with my batter. I have beer, a little all-purpose flour, whole-wheat pastry flour, which adds fiber and nutrients, and then spices: oregano, mustard, cayenne and salt and pepper. I put it all in a blender and whir it up until it's nice and smooth. Put it in a shallow dish and you're ready to coat the fish. So I've got U.S.-farmed tilapia here, and the reason is, this is considered a best choice for the environment by Monterey Bay Aquarium. I put that in my batter and turn it all around until it's coated. And then I get cooking. I've got one tablespoon of heart-healthy canola oil heating up in my nonstick skillet. Now the nonstick skillet is kind of magic because it allows you to get a nice crisp fish without a lot of oil, and it doesn't stick to the pan. Once your fish is crisp, after about three to four minutes, transfer it to a plate. You're going to have two more batches to do. Finish that up and you're ready for tacos. I like to serve up lots of healthy toppings with soft corn tortillas. So it's things like shredded cabbage or lettuce, onions, salsa, cilantro, lime and sour cream, and you have just got taco night at home ready for you. This fried fish recipe, compared with what you might get in a restaurant, you've just ended up saving 500 calories and three grams of saturated fat per serving. Come check out this recipe and more healthy recipes at eatingwell.com.
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