Fantastic Fish Tacos Recipe
Searching for a lighter substitute to traditional fried fish tacos, I came up with this entree. It's been a hit with friends and family. --Jennifer Palmer, Rancho Cucamonga, California
Quick
Diabetic Exchange
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings
Ingredients
1/2 cup fat-free mayonnaise
1 tablespoon lime juice
2 teaspoons fat-free milk
1/3 cup dry bread crumbs
2 tablespoons salt-free lemon-pepper seasoning
1 egg
1 teaspoon water
1 pound mahi mahi or cod fillets, cut into 1-inch strips
4 corn tortillas (6 inches), warmed
TOPPINGS:
1 cup coleslaw mix
2 medium tomatoes, chopped
1 cup (4 ounces) shredded reduced-fat Mexican cheese blend
1 tablespoon minced fresh cilantro
Directions
For sauce, in a small bowl, mix mayonnaise, lime juice and milk; refrigerate until serving.
In a shallow bowl, mix bread crumbs and lemon-pepper. In another shallow bowl, whisk egg and water. Dip fish in egg mixture, then in crumb mixture, patting to help coating adhere.
Place a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; cook 2-4 minutes on each side or until golden brown and fish just begins to flake easily with a fork. Serve in tortillas with toppings and sauce. Yield: 4 servings.
Nutritional Facts
1 taco equals 314 calories, 10 g fat (4 g saturated fat), 99 mg cholesterol, 659 mg sodium, 32 g carbohydrate, 3 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 2 starch.
Originally published as Fantastic Fish Tacos in Simple & Delicious July/August 2006, p52
Beth Layman :)
Searching for a lighter substitute to traditional fried fish tacos, I came up with this entree. It's been a hit with friends and family. --Jennifer Palmer, Rancho Cucamonga, California
Quick
Diabetic Exchange
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings
Ingredients
1/2 cup fat-free mayonnaise
1 tablespoon lime juice
2 teaspoons fat-free milk
1/3 cup dry bread crumbs
2 tablespoons salt-free lemon-pepper seasoning
1 egg
1 teaspoon water
1 pound mahi mahi or cod fillets, cut into 1-inch strips
4 corn tortillas (6 inches), warmed
TOPPINGS:
1 cup coleslaw mix
2 medium tomatoes, chopped
1 cup (4 ounces) shredded reduced-fat Mexican cheese blend
1 tablespoon minced fresh cilantro
Directions
For sauce, in a small bowl, mix mayonnaise, lime juice and milk; refrigerate until serving.
In a shallow bowl, mix bread crumbs and lemon-pepper. In another shallow bowl, whisk egg and water. Dip fish in egg mixture, then in crumb mixture, patting to help coating adhere.
Place a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; cook 2-4 minutes on each side or until golden brown and fish just begins to flake easily with a fork. Serve in tortillas with toppings and sauce. Yield: 4 servings.
Nutritional Facts
1 taco equals 314 calories, 10 g fat (4 g saturated fat), 99 mg cholesterol, 659 mg sodium, 32 g carbohydrate, 3 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 2 starch.
Originally published as Fantastic Fish Tacos in Simple & Delicious July/August 2006, p52
Beth Layman :)
