Crispy Oven-Fried Fish Tacos

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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.

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Prep Time:
45 mins
Total Time:
45 mins
Servings:
4
Yield:
8 tacos

Ingredients

  • 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 1/2-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

Directions

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

  2. 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.

  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 1/4 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 Facts (per serving)

496 Calories
18g Fat
65g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 tacos
Calories 496
% Daily Value *
Total Carbohydrate 65g 24%
Dietary Fiber 15g 54%
Total Sugars 7g
Protein 27g 55%
Total Fat 18g 23%
Saturated Fat 2g 12%
Cholesterol 45mg 15%
Vitamin A 578IU 12%
Vitamin C 39mg 44%
Folate 319mcg 80%
Sodium 472mg 21%
Calcium 154mg 12%
Iron 6mg 31%
Magnesium 141mg 34%
Potassium 923mg 20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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