Healthy low fat baked fish tacos with “grilled” corn. Instead of deep-frying the fish for these fish tacos, we coat the fish with a flavor-packed chile rub and grill it instead. Sometimes flipping fish on the grill can be tricky since the fish can stick to the grill or fall apart. Try this healthy fish taco recipe tonight!
Five minutes after putting corn on grill, set a large cast-iron skillet or other ovenproof frying pan on cooking grate. After a few minutes, put fish in hot skillet and tortilla packet on grate. Best fish for fish tacos: Here I used wild cod fish fillets, but any flaky white fish can be used here. You can cook Healthy low fat baked fish tacos with “grilled” corn using 18 ingredients and 6 steps. Here is how you achieve it.
Ingredients of Healthy low fat baked fish tacos with “grilled” corn
- It’s 2 of corn tortillas or 1 flour tortilla (organic preferred).
- It’s 1 of serving of cod or another white fish (approximately 3 oz), defrosted if previously frozen.
- You need 1 of baby bok choy or half a regular bok choy or equivalent amount of cabbage, chopped.
- You need 1/2 of a red bell pepper.
- It’s 1/2 cup of frozen corn.
- You need 1/2 tsp of sumac.
- Prepare of Spice rub mixture.
- You need 1/2 teaspoon of paprika.
- Prepare 1/4 teaspoon of cumin.
- You need 1/4 teaspoon of salt.
- You need 1/4 teaspoon of dried oregano.
- You need 1/8 teaspoon of garlic powder.
- Prepare 1/8 teaspoon of black pepper.
- It’s Pinch of cayenne.
- Prepare Pinch of coriander.
- It’s of Olive oil (for greasing pan).
- You need of Chopped tomatoes or pico de gallo as a garnish (optional).
- You need of Cilantro as a garnish (optional).
Try snapper or mahi mahi fillets. How to cook cod for fish tacos. Since there's no breading, I find the fastest and easiest way to cook the cod for fish tacos is in a skillet so you get a little char. These low-fat tilapia tacos feature corn tortillas filled with tender pieces of sautéed fish, grilled onion,grilled bell pepper and sliced jalapeño pepper.
Healthy low fat baked fish tacos with “grilled” corn step by step
- Preheat oven to 450 F on broil. Spread corn on a silicone mat (make sure your mat is rated for 450 degrees). Set mat on tray on top shelf of oven. Broil for 10-12 minutes or to desired doneness. In my oven this takes 12 minutes but keep an eye on it..
- Chop bok choy (or cabbage) and red peppers. Add some water to a pan and turn on medium heat. Add veggies and lightly season with salt, paprika, and cumin. Saute until water has evaporated and veggies have reached desired doneness and caramelization. If water disappears before they’re done, add some more water or put a lid on the pan to finish cooking..
- After removing corn, set oven to bake at 425 F..
- Rinse and pat dry fish. Rub with spice mixture. Finally, coat both sides with sumac..
- Coat bottom of pan with a little olive oil and add fish. Bake for 6 minutes per 1/2 inch thickness. It should flake easily at the thickest point, and the internal temperature should be 140 F..
- Plate and enjoy. Top with chopped tomatoes or pico de gallo..
Slice the onion just before placing it on the grill. Recipe adapted from Williams Sonoma Eat Well: New Ways to Enjoy Foods you Love, by Charity Ferreira In a medium shallow bowl, whisk together olive oil, lime juice, paprika, chili powder, cumin, and cayenne. Add cod, tossing until evenly coated. Fish tacos have become all the rage in recent years and are a specialty of the Pacific coast of Southern California and Mexico. This is a simple recipe: all the components can be made ahead of time and the fish grilled at the last moment.