Wednesday, May 4, 2011

Fish Tacos-Two Ways

Tonight we tried two different recipes for fish tacos, one breaded and one blackened. Both were very good. I served these along with Southwestern Black Bean Salad and homemade pico de gallo with chips.

The first recipe comes from "Healthy Cooking". The second recipe is my own.

Fish Tacos: serves 8 ( 5 points + )

¾ c. fat free sour cream
4 oz. can chopped green chilies
2 T. fresh cilantro
1 T. lime juice

4 tilapia filets ( 4 oz. each) halved lengthwise to make 8 filets
½ c. flour
2 egg whites, beaten
½ c. Panko Japanese bread crumbs
1 T. canola oil
½ tsp. each salt, white pepper, cayenne pepper and paprika
8 corn tortillas, warmed
chopped lettuce
chopped tomatoes

Stir together sauce ingredients and set aside.
Dip each tilapia filet first in flour, then egg white, then Panko. Heat oil in a nonstick skillet. Cook fish for 4-5 minutes per side. Sprinkle with spices. Place a filet on a corn tortilla. Top with tomatoes and 2 T. sour cream mixture.

Blackened Fish Tacos: serves 8 ( 3 points + )

4 tilapia filets ( 4 oz each),  halved lengthwise to make 8 filets.
1 T. canola oil
8 corn tortillas
pico de gallo

Blackening seasonings:
1 T. paprika
2 tsp. salt
1 tsp. garlic powder
¼ tsp. cayenne pepper
2 tsp. black pepper
½ tsp. thyme
½ tsp. oregano

Mix spices together in a small bowl. Rub fish on both sides heavily with spices. Store any remaining spice mixture in a ziplock bag for future use. Heat oil in a cast iron or nonstick skillet. Cook fish until browned on both sides and until fish flakes easily. Flake fish and serve with corn tortillas and pico de gallo.


  1. Old Bay also makes a blackened seasoning that is great! Your recipe is almost exactly what I made last night and I used the Old Bay Blackening...soooo yummy

  2. My parents always give us frozen fish, and you can only have so much fried fish! I'm really looking forward to trying these, thanks!

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