0 hours 25 mins
0 hours 6 mins
0 hours 31 mins
2 Tilapia filets, patted dry
1/4 Cup Wondra flour
1 Egg, beaten
1 Cup Panko breadcrumbs
1/2 Large avocado
1/4 Cup fat free Greek Yogurt
1/2 Cup fresh salsa
1 Cup Healthy Coleslaw
4 Corn tortillas
2 Tbsp. Olive Oil
1 Lime, quartered
Kosher Salt and Fresh ground black pepper to taste
1 Tsp. chili powder
1. Make the avocado creama by blending the avocado, yogurt a pinch of salt and some freshly ground pepper in a blender until smooth and creamy. Put in a small bowl.
2. Have your coleslaw mix, creama, cut limes and store bought salsa ready to go.
3. Set up a traditional breading station with wonder flour in one shallow dish, the best egg in a small bowl and the panko in a third dish. Salt and pepper all three vessels and mix the ingredients to incorporate. In the flour dish, add the chili powder and mix into the flour.
4. Lightly salt and pepper the tilapia filets on both sides. Place them, one at a time, into the flour and coat on both sides. Shake off excess. Then, dip them in the beaten egg on both sides and let the excess drip off. Finally, press the filets into the panko breadcrumbs on both sides pressing to be sure the crumbs adhere to the filet. Put the prepared fish on a plate and place in the fridge for 15 minutes to 2 hours to set up.
5. Heat the olive oil in a large skillet until really hot but not smoking. Add the fish filets and shallow fry until golden (about 3-4 minutes) then flip and fry on the other side. Immediately, remove them from the pan, sprinkle with salt and place on a paper towel lined plate to absorb excess oil.
6. In a separate small skillet, heat the tortilla until warmed through, flipping once.
7. Cut each filet into two piece length wise. Top a tortilla with the avocado crema, some salsa and then the fish. Top that with the coleslaw and squeeze some fresh lime juice on top. Fold up and dig in and enjoy.
NOTE: Who doesn’t love a crispy fish taco? They are just awesome! Sure, for the most part, I’ll have grilled fish tacos but sometimes you just want the crunch…it can’t be beat. I’ve lightened this up a bit with some simple substitutions. First, use corn tortillas. They are better for you than flour…they are also smaller. I make my creama with healthy avocado and fat free Greek yogurt (the perfect substitution for sour cream). A quick note: you’ll probably have a bit of this left over. It is a fabulous substitute for mayo on sandwiches and wrap and also a great dip with baked tortilla chips and veggies. I will either make my own fat free salsa or purchase a fresh version in the deli section of the store. You know the drill: NEVER buy the jarred stuff in the middle of the store. It doesn’t taste good, it isn’t fresh and who know what’s in it?
I make my own coleslaw blend (get the recipe here) using rice vinegar and a sugar substitute which is just perfect on this. Lots of people like extra on the side so make plenty.
Yes, I have a traditional breading station set up but I use Wonder flour which is much lighter so you use a lot less and I use just a couple of tablespoons of the olive oil (another good fat). When it comes to fried food, this is a relatively better choice than a lot of the deep fried versions you’ll get at a restaurant.
A last note on fish choices: I used tilapia because that is what I had on hand but flounder, walleye and cod all work great. Hope you like it.