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Wednesday, February 16, 2011

Recipe for Oven Baked Fish Tacos

In the never ending quest for good fish dishes, this fish taco meal was a winner.  I chose to bake the fish instead of frying it and liked it a lot.  It would probably be faster to fry it, but would also add some calories from the oil that would be absorbed.  It was great with a side of my Cilantro Rice

The dipping technique may seem too detailed for such a simple dish, but this will keep your hands from looking like they are ready to be fried/baked too!  And it keeps the flour mixture from getting all clumpy.

If you are limiting your carbs, this would be very nice in lettuce wraps.

Makes 4 servings, each approximately 118 calories, 1.2 grams fat, 5.2 grams carbs, 1.5 grams fiber, 20.5 grams protein, 3 WW Points+ for fish; tortilla and optional toppings extra (approximately 120 additional calories)

12 ounces firm white fish (cod)
1 cup white whole wheat flour
1 TBSP Old Bay seasoning
Salt and pepper
1 large egg mixed with 1 TBSP water
Olive oil or cooking spray
2 cups chopped cabbage

Whole wheat tortillas or large lettuce leaves
Low fat sour cream or plain non-fat Greek yogurt
1 TBSP lemon juice
Salsa Verde
Taco sauce
Chopped cilantro

Cut the fish into uniform chunks about 1 x 1 inch.  Pat dry.   
Mix the seasoning and a pinch of salt and a few grinds of pepper with the flour and divide the mixture in half between two containers.
Beat the water and egg together.
Toss the fish around in the first container of flour mixture using one hand. 

Using the other hand, dip the pieces into the egg wash and shake most of it off.  Drop the pieces into the second container of flour mixture a few at a time. Toss around to coat using the first hand.  Using the first hand, place the pieces on to a rack in a baking pan.  I like using the rack so the fish gets nicely browned all over and any juices don’t stay in contact with the bottom of the fish making it soggy.
Spray lightly with olive oil spray or cooking spray (or brush lightly with a small amount of olive oil).

Bake for 15 minutes on 400 degrees.  While the fish is baking, wilt the cabbage in a dry pan for 2-3 minutes until just softening (if you like and tolerate raw cabbage, skip this step). 
Mix the lemon juice into the sour cream or yogurt.
Warm the tortillas in a dry skillet for about 1 minute per side.

When the fish is cooked, place a layer of cabbage in a tortilla.  Add 1/4 of the fish and top with salsa verde, sour cream or yogurt mixture, taco sauce and cilantro.

Do you like fish tacos?  Have you tried baking instead of frying the fish?