Oven Crispy Fish Tacos

Oven Crispy Fish Tacos

Oven Crispy Fish Tacos

This delicious coat recipe and makes fish-flavored fillets to make crispy fish tacos that might please non-fish-eating family members. Baking on the oven rack ensures crispness, and using cooking spray limits the amount of fat used. We want to make our own with this reusable cooking spray bottle. Simply fill with canola or olive oil (not Extra-Virgin).

Oven Crispy Fish Tacos


  • 1 cup of shredded lettuce or cabbage
  • ¼ cup of whole white flour
  • 1 cup of salsa (no added sugar) or, 1 medium tomato, diced
  • 2 tablespoons of lime juice (1 medium lime)
  • 8 (6 inches) corn tortillas or 8 (6 inches) wheat flour tortillas
  • 1 cup nonfat Greek style yogurt, optional nonfat acid cream
  • 5 (1 to 1-1 / 2 pounds) fish fillets (I prefer wild-caught Flounder or Tilapia), cut into 2-inch wide strips (3 or 4 strips per fillet)
  • 2 egg whites
  • ¼ cup of cornmeal
  • ¼ cup whole wheat bread crumbs
  • 2 tablespoons of Taco Seasoning, recipe for homemade Taco Seasoning


  1. Preheat the oven to 450 degrees F.
  2. Cover the baking sheet with tinfoil. Place the cooling rack on a baking sheet and spray it with olive oil or canola oil spray.
  3. Combine breadcrumbs, corn flour, and taco seasoning in a shallow bowl.
  4. In a separate shallow bowl, beat the egg whites and lime juice until foamy.
  5. Place the flour in a shallow bowl.
  6. Dip the pieces of fish gently into the flour to coat both sides lightly. Dip it in the egg whites and allow excess to drip, then press the pieces of fish on both sides into corn flour and seasoned breadcrumbs.
  7. Place the breaded fish pieces on a prepared rack and cook for 10 to 12 minutes, until the outside is crisp golden and the fish is opaque and easily peeled with a fork.
  8. Line a stir-fry pan or skillet with cooking spray. Heat the tortilla over medium heat, for 30 seconds to 1 minute per side, until warmed. Store warm tortillas in clean kitchen towels until they are ready to be served.
  9. Add 2 pieces of fish to each tortilla, topped with sliced romaine, salsa or tomatoes, and add yogurt.

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