Thursday, April 17, 2008

Fish Tacos

Prep: 30 minutes
Cook: 20 minutes
Yield: 8 servings

3/4 cup fat-free sour cream
1 can (4 ounces) chopped green chilies
1 tablespoon fresh cilantro leaves
1 tablespoon lime juice
4 tilapia fillets
1/2 cup all-purpose flour
1 egg white, beaten
1/2 cup panko (Japanese) bread crumbs
1 tablespoon canola oil
1/2 teaspoon salt
1/2 teaspoon each white pepper, cayenne pepper and paprika
8 corn tortillas, warmed
1 large tomato, finely chopped

Place the sour cream, chilies, cilantro and lime juice into a food processor. Cover and process until blended. Set aside.

Cut each tilapia fillet lengthwise into 2 portions. Place the flour, egg white and bread crumbs in separate shallow bowls. Dip fish in flour, then egg white, then bread crumbs.

In a large skillet, cook tilapia in oil over medium heat for 4-5 minutes on each side or until fish flakes easily. Combine the seasonings and sprinkle over fish.

Place a portion of fish on each tortilla, top with about 2 Tbsp sour cream mixture. Sprinkle with tomato.

Tips and Tricks
I warm my tortillas in the microwave to save time. I don't have a food processor, so I use my mortar and pestle to grind the cilantro finely before mixing with the other ingredients. You could also use a blender.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Older kids can help coat fish.

Nutrition Facts
one taco equals 196 calories, 3 g fat (trace saturated fat), 31 mg cholesterol, 303 mg sodium, 26 g carbohydrate, 2 g fiber, 16 g protein

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