Blackened Fish Tacos with Chipotle Yogurt Sauce

Level

Easy

Time

30 Min

SErves

4

Calories

653

Fat

22g

Protein

45g

Carbs

67g

Ingredients

What You Need:

  • 4 small unthawed fillets of basa (or similar white fish)
  • 1 cup (120g) panko bread crumbs
  • 3 tsp. paprika
  • ½ tsp. cayenne pepper
  • ¾ tsp. garlic powder
  • ½ tsp. onion powder
  • ¼ tsp. salt 
  • ⅛ tsp. pepper
  • 2 eggs
  • 8-10 medium soft taco shells (either wheat or corn)

Slaw:

  • 3 cups (210g) shredded cabbage
  • 1 tsp, apple cider vinegar
  • pinch salt and pepper

Chipotle Yogurt Sauce:

  • ½ cup (120g) Greek yogurt
  • 1 tsp. paprika
  • 1 tsp. chili powder
  • 2 tbsp. lime juice
  • 1 tsp. honey

Instructions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Mix the panko breadcrumbs, and spices together in a shallow baking dish.

Place the egg into a separate shallow dish and beat well.

Step 3

Now take the fillets of fish and place them one at a time, first into the egg wash and then into the panko mixture. Cover the fish in the breadcrumbs.

Step 4

Once all fish have been coated in the panko, place them in a preheated non-stick pan that has been sprayed with oil.

Step 5

Place 2 fish fillets at a time into the pan and sear each side for 1 minute and remove from the pan.

 Re-spray the pan with oil and repeat for the next 2 fillets. Place the seared fish onto a baking sheet and place in the the oven for 8 minutes. 

Step 6

While the fish is cooking, shred the cabbage (use green or purple cabbage, or a combination of both). For ease, use a food processor with appropriate cutting blade, alternatively thinly slice with a knife. Place the cabbage into a bowl and add in 1 teaspoon of apple cider vinegar and a small pinch of salt and pepper. Mix well and set aside.

Step 7

With 3 minutes left on the cooking time for the fish, wrap the soft taco shells in foil and place in the oven to warm up. 

Step 8

To make the yogurt dip, place the yogurt into a small bowl and add in the lime juice, chili powder, honey, paprika and mix well.

The fish is cooked when it is flaky but not dry on the inside, the internal temperature should be 145°F (63°C). 

Step 9

To assemble the tacos take a taco shell and fill with a few small pieces of fish, top with cabbage slaw, and chipotle sauce. 

Tip:

Other topping options are sour cream, salsa, guacamole, and feta cheese. 


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