4 small tilapia fillets
1 cup panko breadcrumbs
1 tsp vegetable oil
1 tsp salt
1/2 cup flour
1/4 tsp pepper
2 egg whites
cooking spray
3 limes
1/2 cup shredded green cabbage
2 Tbl chopped fresh cilantro
fish taco sauce (see recipe below)
fresh salsa (see my recipe for Homemade Salsa)
8 corn tortillas
Preheat oven to 450. While oven preheats, place vegetable oil and breadcrumbs in a nonstick skillet over medium heat. Stir occasionally, toasting until the breadcrumbs are golden brown, about 10 minutes. Transfer breadcrumbs to a large plate. Place flour, salt, and pepper on another large plate. Place the egg whites in a large shallow bowl and beat lightly. Cut each tilapia fillet in half, lengthwise, to create 8 fish fingers. Coat each piece of fish in the flour, then dip in the egg whites, then coat very well in the breadcrumbs, pressing to adhere. Place the pieces of fish on your broiler pan (coated with cooking spray), and spray the tops of the fish with more cooking spray. Bake 10-15 minutes until fish is firm and flaky. While the fish bakes, prepare fish taco sauce, and mix the cabbage with the juice of one lime, and the cilantro. Cut the remaining 2 limes into 4 wedges each. To serve, make a buffet-style presentation with the fish, tortillas, sauce, fresh salsa, shredded cabbage, and lime wedges, and allow each person to assemble their tacos as desired.
1 cup panko breadcrumbs
1 tsp vegetable oil
1 tsp salt
1/2 cup flour
1/4 tsp pepper
2 egg whites
cooking spray
3 limes
1/2 cup shredded green cabbage
2 Tbl chopped fresh cilantro
fish taco sauce (see recipe below)
fresh salsa (see my recipe for Homemade Salsa)
8 corn tortillas
Preheat oven to 450. While oven preheats, place vegetable oil and breadcrumbs in a nonstick skillet over medium heat. Stir occasionally, toasting until the breadcrumbs are golden brown, about 10 minutes. Transfer breadcrumbs to a large plate. Place flour, salt, and pepper on another large plate. Place the egg whites in a large shallow bowl and beat lightly. Cut each tilapia fillet in half, lengthwise, to create 8 fish fingers. Coat each piece of fish in the flour, then dip in the egg whites, then coat very well in the breadcrumbs, pressing to adhere. Place the pieces of fish on your broiler pan (coated with cooking spray), and spray the tops of the fish with more cooking spray. Bake 10-15 minutes until fish is firm and flaky. While the fish bakes, prepare fish taco sauce, and mix the cabbage with the juice of one lime, and the cilantro. Cut the remaining 2 limes into 4 wedges each. To serve, make a buffet-style presentation with the fish, tortillas, sauce, fresh salsa, shredded cabbage, and lime wedges, and allow each person to assemble their tacos as desired.
Fish Taco Sauce
1/2 C plain yogurt or sour cream
1/2 C mayonnaise
1 lime juiced
1/2 tsp dried oregano 1/2 tsp ground cumin
1/2 tsp dried dill weed
1 tsp ground cayenne pepper
Mix yogurt and mayo. Gradually stir in lime juice to make it runny. Add spices.
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