Sunday, February 6, 2011

Recipe for Oven Baked Fish Tacos

Makes 4 servings, each approximately 118 calories, 1.2 grams fat, 5.2 grams carbs, 1.5 grams fiber, 20.5 grams protein, 3 WW Points+ for fish; tortilla and optional toppings extra (approximately 120 additional calories)

12 ounces firm white fish (cod)
1 cup white whole wheat flour
1 TBSP Old Bay seasoning
Salt and pepper
1 large egg mixed with 1 TBSP water
Olive oil or cooking spray
2 cups chopped cabbage

Whole wheat tortillas or large lettuce leaves
Low fat sour cream or plain non-fat Greek yogurt
1 TBSP lemon juice
Salsa Verde
Taco sauce
Chopped cilantro

Cut the fish into uniform chunks about 1 x 1 inch.  Pat dry.   
Mix the seasoning and a pinch of salt and a few grinds of pepper with the flour and divide the mixture in half between two containers.
Beat the water and egg together.
Toss the fish around in the first container of flour mixture using one hand. 
Using the other hand, dip the pieces into the egg wash and shake most of it off.  Drop the pieces into the second container of flour mixture a few at a time. Toss around to coat using the first hand. 
Using the first hand, place the pieces on to a rack in a baking pan.  Spray lightly with olive oil spray or cooking spray (or brush lightly with a small amount of olive oil).
Bake for 15 minutes on 400 degrees. 
While the fish is baking, wilt the cabbage in a dry pan for 2-3 minutes until just softening (if you like and tolerate raw cabbage, skip this step). 
Mix the lemon juice into the sour cream or yogurt.
Warm the tortillas in a dry skillet for about 1 minute per side.

When the fish is cooked, place a layer of cabbage in tortilla.  Add 1/4 of fish and top with salsa verde, sour cream or yogurt mixture, taco sauce and cilantro.