Fantastic Fish Tacos Recipe

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