Crispy Oven-Fried Fish Tacos

by | Jun 29, 2022

Fish tacos make a satisfying meal the entire family will love. Many restaurant versions are deep-fried, but our technique includes coating the fish in a seasoned whole-grain breading and spritzing it lightly with cooking spray before baking on a rack until golden brown. The result is a crispy exterior with moist and flaky fish inside.

Ingredients:

  • Cooking spray 
  • 1 cup whole-grain cereal flakes 
  • ¾ cup dry whole-wheat breadcrumbs 
  • ¾ teaspoon ground pepper, divided
  • ½ teaspoon garlic powder 
  • ½ teaspoon paprika 
  • ½ teaspoon salt, divided 
  • ½ cup all-purpose flour 
  • 2 large egg whites 
  • 2 tablespoons water 
  • 1 pound cod, cut into 1/2-by-3-inch strips (cut in half horizontally, if very thick) 
  • 2 tablespoons avocado oil 
  • 2 tablespoons unseasoned rice vinegar 
  • 3 cups coleslaw mix 
  • 1 avocado, diced 
  • 8 corn tortillas, warmed 
  • Pico de Gallo 

Directions: 

  1. Preheat the oven to 450 degrees F. Set a wire rack on a baking sheet; coat with cooking spray.
  2. Place cereal flakes, breadcrumbs, 1/2 teaspoon pepper, garlic powder, paprika, and 1/4 teaspoon salt in a food processor and process until finely ground. Transfer to a shallow dish.
  3. Place flour in a second shallow dish. Whisk egg whites and water together in a third shallow dish. Dredge each piece of fish in the flour, dip it in the egg white mixture and then coat on all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray. Bake until the fish is cooked through and the breading is golden brown and crisp about 10 minutes.
  4. Meanwhile, whisk oil, vinegar, and the remaining 1/4 teaspoon of each pepper and salt in a medium bowl. Add coleslaw mix and toss to coat.
  5. Divide the fish, coleslaw mix, and avocado evenly among tortillas. Serve with pico de gallo, if desired.

Nutrition Facts:

Serving Size: 2 tacos

Per Serving: 496 calories; protein 27.3g; carbohydrates 65.4g; dietary fiber 15.2g; sugars 6.5g; fat 17.6g; saturated fat 2.4g; cholesterol 44.6mg; vitamin a iu 578.2IU; vitamin c 39.3mg; folate 318.6mcg; calcium 153.8mg; iron 5.6mg; magnesium 141.1mg; potassium 922.5mg; sodium 472.3mg; thiamin 0.8mg. 

Exchanges: 3 1/2 starch, 2 1/2 fat, 2 lean protein, 1 vegetable