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Crispy Tilapia Tacos

Photo: Jennifer Causey; Styling: Claire Spollen

Hands-on time 30 mins
Total time 30 mins
Yield

Serves 4 (serving size: 2 tacos)

Aim for just a light coating of flour on the fish for minimal oil absorption--you should only use about 1/4 cup of the flour mixture. We attempted this recipe with whole-wheat flour, but the natural oils from the whole grain didn't allow the crust to crisp properly.

Ingredients

  • 8 cups canola oil
  • 3/4 teaspoon kosher salt, divided
  • 1 1/2 cups thinly sliced red cabbage
  • 1 cup thinly sliced red onion
  • 1 teaspoon sugar
  • 1 plum tomato, seeded and diced
  • 1 jalapeño pepper, thinly sliced
  • 1 1/2 tablespoons fresh lime juice
  • 8 (6-inch) corn tortillas
  • 1 large egg white, lightly beaten
  • 4.5 ounces all-purpose flour (about 1 cup)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon ground red pepper
  • 3 (4-ounce) tilapia fillets
  • 1/4 cup fresh cilantro leaves

Nutrition Information

  • calories 336
  • fat 10.5 g
  • satfat 1.2 g
  • monofat 6 g
  • polyfat 2.9 g
  • protein 24 g
  • carbohydrate 33 g
  • fiber 4 g
  • cholesterol 43 mg
  • iron 6 mg
  • sodium 487 mg
  • calcium 117 mg

How to Make It

  1. Clip a candy/fry thermometer to a Dutch oven; add canola oil to pan. Heat oil to 365°.

  2. While oil heats, combine 1/2 teaspoon salt, cabbage, and next 4 ingredients (through jalapeño pepper) in a bowl; toss to coat. Let stand 15 minutes. Stir in lime juice.

  3. Heat tortillas over a gas flame or in a hot cast-iron skillet for 30 seconds on each side or until charred on edges. Keep warm.

  4. When oil reaches 365°, adjust heat to maintain a steady temperature. Place egg white in a shallow dish. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, garlic powder, onion powder, and red pepper in a shallow dish. Dip fillets in egg white; shake off excess. Dredge fillets in flour mixture; shake off excess breading. Carefully place fillets in hot oil. Cook 4 minutes or until golden brown, turning occasionally. Make sure oil temperature does not drop below 350°. Remove fillets from pan using a slotted spoon; drain well on paper towels. Sprinkle with remaining 1/4 teaspoon salt. Cut fillets into 8 equal pieces.

  5. Divide fish evenly among tortillas; top with cabbage mixture and cilantro leaves. Serve immediately.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.