2009 Fish Tacos

By boandozzy

1 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. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.

Originally published as Fish Tacos in Healthy Cooking April/May 2008, p26

Ingredients

• 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 (4 ounces each)
• 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 (6 inches), warmed
• 1 large tomato, finely chopped

Preparation

Step 1

Place the sour cream, chilies, cilantro and lime juice in a food processor; cover and process until blended. Set aside.

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

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

Place a portion of fish on each tortilla; top with about 2 tablespoons of sour cream mixture. Sprinkle with tomato. Yield: 8 servings.