Fish tacos are delicious, but they can also be filled with calories when that fish is fried in loads of oil. So I have created a healthy version. I’ll show you how I make them.
Since this healthy fish dish bakes very quickly in the oven you’ll want to have all of your taco toppings ready before you prepare the fish. The amounts will vary based upon how many tacos you plan to make.
- Corn Tortilla Shells (Store Bought or make your own.) Learn how RIGHT HERE.
- Seeded and Diced Roma Tomatoes
- Finely Minced Onion
- Chopped Fresh Cilantro
- Mayonnaise
- Sour Cream
- Hot Sauce
- Meemaw’s Magic Dry Rub (Or your choice of fish seasoning.)
- Finely Shredded Cabbage
- Fresh Lemon or Lime Juice
- Diced Avocado (optional)
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In a small dish, combine one dollop of mayonnaise and two dollops of sour cream. Add a few drops of hot sauce and some of Meemaw’s Dry Rub…or whatever fish seasoning you plan to use. I started with about 1/2 tsp. and I added more until the sauce began to turn slightly pink and tasty. This sauce is all about TASTE..so make it your own!
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Place some finely shredded cabbage in another bowl.
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In a third bowl mix together the diced tomatoes, cilantro, salt and pepper and the minced onion (I used green onions but any kind will do.)
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Place diced avocado in another bowl and add a squeeze of fresh lime or lemon juice to keep it from turning brown.
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Now…for that healthy FISH!
Preheat the oven to 400 degrees.
I start with a 16 oz. package of Sea Queen Frozen Wild Caught Flounder Fillets from our local Aldi grocery store. Each fillet is wrapped separately, and I simply thaw the whole package in the refrigerator, or I hold them under running water if I’m in a hurry. Then I remove all the fillets from their individual wrappers and I place them between layers of paper towels to dry them.
Next I place a sheet of parchment paper on a rimmed cookie sheet and I spray the parchment with some Extra Virgin Olive oil. Then I lay the dried fillets on the parchment and I spray each piece of fish with the olive oil spray. Next I sprinkle each piece of flounder with some of my very own dry rub blend. You can get that recipe RIGHT HERE.
Next I pour about 1/2 cup of Panko bread crumbs into a small dish. I add Extra Virgin Olive Oil into the bread crumbs and I mix until the crumbs are dampened with the oil. (The texture reminds me of damp sand.)
Sprinkle the crumbs over each piece of fish and press down lightly to cover each piece completely.
Bake the fish at 400 degrees for about 10-15 minutes or until it flakes easily with a fork.
Remove from the oven and begin to assemble your tacos.
First, warm the tortilla shell in the microwave if desired.
Place fish, cabbage, sauce, tomato mixture, avocado and more sauce if desired. I also sprinkle any stray breadcrumbs on top of the taco for a little extra crunch. And I sometimes add a few more cilantro leaves for another pop of color.
Next, fold that bad boy over and take a really big bite!
You will NOT be disappointed.
And that’s a promise…from Meemaw!
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