Healthy Fish Tacos

My husband and I have been eating a lot more fish in our diets and so I’ve been trying different ways to cook fish (besides barbeque).  I always get worried about my house having that fishy smell so it always seems like a risk.  I  adapted this recipe from a breaded baked chicken recipe I make fairly often. But I was even more excited when I discovered whole wheat panko crumbs at Sprouts this afternoon.  For someone that likes chicken but gets tired of eating it at every meal and wants to try something new this is a great recipe.  Cod isn’t very fishy and has a firm texture similar to chicken.  I even got a great response from my picky husband who rarely applauds my risk-taking meals (pretty much anything that I haven’t made before).  So it looks like this recipe is a keeper and we’ll be making it again soon!


1 lb of cod fillet

corn tortillas (I used La Tortilla factory that were seasoned with chiles)

1 lemon

1 egg

whole wheat panko crumbs (approximately 1 cup)

seasoning including – parsley, garlic powder, oregano

bag of cole slaw (cabbage)

fresh salsa

homemade guacamole (optional)

white sauce – 1/2 c mayo, 1/8 c grain milk, 2 tbsp lemon juice, 1/2 tsp garlic salt


Preheat oven to 375F degrees.  Add egg and lemon (1/2 tsp) juice and 1/4 tsp of lemon rind in one bowl.  Add panko crumbs and seasoning in another bowl. take the fillet and dip it into the egg mixture first and then the crumb mixture and then lay on a baking sheet sprayed with vegetable spray.  Bake for 15 minutes. Remove and put on top of the stove.  preheat broiler.  Broiler for 2 minutes or until bread crumbs are crispy.  Make homemade guacamole.  Mix together ingredients for white sauce and put in refrigerator.  To prepare, warm tortillas in the oven and lay the fish in the middle, then layer the coleslaw mix, salsa, white sauce (guacamole – optional).  These are very filling but if you want you can serve it with a mixed green salad on the side.  I ate two, and my husband had four. 🙂

Bon Appetit!

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