This is a pretty sneaky fab meal. It’s easy to put together, but it will impres. The key to making it healthier is the way you bread and cook the fish. Typically, fish tacos are heavily breaded and fried. To make it healthier, the swaps are easy and basic: egg whites for the dredge, panko for the crust and minimal amounts of olive oil to pan-fry.
Let’s get to it.
Start with a light flavored white fish – cod is ideal, but anything without any overpowering flavor will work. You’ll want to buy about 3-4 oz per person. Cut your fish into 1×1 inch chunks and toss them into a ziploc bag.
You can marinade them a number of different ways, but my favorite marinade comes from Guy Fieri (Food Network). It does involve tequila, but you can leave that out if you don’t want your fish to have too much fun before you cook ’em.
Marinade (inspired by Guy Fieri):
- Juice from 1 lime
- 1 tsp of Tequila
- 1 tsp of cumin
- generous pinch of salt + pepper
Mix these together and then pour over the fish in the ziploc bag. Let it chill in the fridge for 10 minutes.
Start prepping your tortillas. I use my grill pan and just get them a little toasty. You can also microwave them for a few (15-ish) seconds. Cover them with a paper towel and sprinkle a bit of water on them. You still want them fold-able like a taco, but this will just warm them up.
Prepare any other toppings you want for your tacos. I like to put out sour cream, guacamole, salsa, some chopped up cilantro and a cabbage slaw. (I’m not going to give you the recipe of the one you’ll see pictured though, because it was no bueno.)
Once the fish has marinated, it’s time to dredge and cook. This goes quickly so have EVERYTHING else ready to go. (Set the table, etc.) Get a frying pan out and add about 1 Tbsp per serving of 3-4 oz of fish. You can eyeball it – if you think you can get away with less, go for it. You definitely should not need more than that.
Get out 3 more plastic bags. Fill one with flour, one with egg whites (or skim milk) and one with panko bread crumbs.
If you’re not familiar with Panko, this is a Japanese type of bread crumb. You can find it in the section with the other bread crumbs. It’s super crunchy and tastes great, but is lower in calories than a traditional bread crumb. It’ll give your fish a really crunchy coating even without deep frying.
Transfer the fish to the flour and shake. To the egg whites and shake. To the panko and shake. Feel free to dance around a little bit while you’re shaking, it helps. Trust me, I’m an expert.
Once you’ve done the last step, get your stove a-crankin. Once it’s hot (oil starts popping), add your fish in. Make sure to move the fish around and flip them – the key to do this with less oil is to have high heat and keep ‘em moving. Once you feel them starting to firm up, sacrifice one and cut it open to check. They should no longer have a sheen on the inside and should be kind of flakey.
Once they are done, you are ready to eat! Serve them up with the warm tortillas and toppings. And, if you need something to do with all that leftover tequila, I just so happen to know the perfect beverage to use it up.
Recap (Serving Size: 2 people, 2 tacos each)
6-8 oz of white fish, marinated in:
- 1/4 cup flour
- 4 egg whites
- 1/4 cup Panko bread crumbs
- 1-2 Tbsp of Olive Oil (Less is more. You can always add more as you go if you need to.)
- Warm tortillas (grill til crispy but still flexible or microwave for 15 seconds)
- Sour Cream
- Cabbage Slaw
(Calorie stats are going to vary depending on how much flour or panko you use, as well as any toppings and how many tortillas you have. I found on average a 2-taco meal with a T of guac shared between the two was about 550 calories.)