Healthy and Delicious Recipes for You and Your Family

Baked, Not Fried Fish Tacos 

Building tacos are a fun way to get the whole family involved

If you are introducing your kids to fish for the first time or haven’t managed to get them to eat it, start with fish tacos! Sometimes the best meals are the ones where you can get the whole family involved. With this simple recipe, get your kids involved by having them help you measure the ingredients. Afterwards, continue to make meal time fun by allowing everyone to build their own tacos. If your kids enjoy this meal as much as they enjoy helping you prepare it, they may be more likely to try other new foods too! You can always adjust the recipe according to you and your families’ favorite toppings; like lettuce, corn, onion or even add a fresh hint of cilantro.

Ingredients: (Makes 4 servings)

Cooking spray
1 lb skinless cod fillets
4 tbsp olive oil
1/3 cup whole-wheat bread crumbs
1/2 tsp garlic powder
Salt and pepper
2 tbs reduced-fat mayonnaise
2 tbsp low-fat plain yogurt
2 tsp fresh lemon juice
1 cup coleslaw mix
8 six-inch whole-wheat flour tortillas
1 large tomato
1/2 cup fresh mango

 

Directions:

1. Preheat oven to 450 degrees. Coat a baking pan with cooking spray.
2. Cut fish into 2 inch chunks and place in pan. In a bowl, mix olive oil, bread crumbs, garlic powder, salt, and pepper; pour over fish.
3. Put pan in oven and bake 7 minutes, or until fish flakes easily.
4. Meanwhile, in a bowl, combine mayonnaise, yogurt, and lemon juice. Add coleslaw mix and toss.
5. Dice tomato and mango, toss gently
6. Remove fish from oven. Spoon 2 tablespoons coleslaw mixture and 1/4 cup fish onto half of each tortilla.  Sprinkle top with tomatoes and mango mixture. Fold tortilla over filling and serve warm.

 

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