Panko Breaded Fish Tacos with Smoky Slaw

Picture of Fish Tacos with Smoky Slaw Recipe


1 cup lowfat Greek yogurt
2 tablespoons adobo sauce
Zest of 1 lime
Juice of 2 limes
1/4 cup fresh cilantro leaves
Salt and freshly ground black pepper
1/2 head green cabbage, shredded (about 6 cups)
1 red onion, thinly sliced
1 recipe for fish sticks
8 whole wheat tortillas, warmed, for serving


In a large nonreactive bowl, add the yogurt, adobo sauce, lime zest, juice, cilantro and season well with salt and pepper. Toss in the cabbage and onions and toss well to combine. Taste again for seasoning.

To compose the taco, lay a couple of pieces of fish in the center of each tortilla. Pile the coleslaw on top of the fish and fold the edges of the tortilla inwards.

 Fish Sticks:
Canola oil spray
1 cup all-purpose flour
2 teaspoons garlic powder
1 tablespoon paprika
Seafood seasoning, as needed (recommended: Old Bay)
3 egg whites, lightly beaten
2 cups panko breadcrumbs
1 pound center-cut fish fillet, such as cod or haddock, cut into 16 (1-ounce) pieces
Salt and freshly ground black pepper


Preheat the oven to 375 degrees F. Prepare a baking sheet with foil and spray with canola oil.

In a shallow pie plate or dish, mix the flour, garlic powder, paprika and 1 teaspoon seafood seasoning, stirring well to combine. Add the beaten egg whites to another pie plate or dish and then add the panko to another pie plate or dish. Sprinkle the fish, flour, egg whites and panko lightly with salt and pepper and seafood seasoning. Begin by taking 1 piece of fish at a time and dredging first in the flour, then into the egg whites, then the panko and then place it on the prepared baking sheet. Repeat with the remaining pieces of fish. Spray the tops of the fish sticks with canola oil.

Place the baking sheet into the oven and cook the fish for 8 minutes, turning once, and continue to cook another 8 minutes. Remove the fish sticks and let cool for 5 minutes.

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