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Home > Recipes > Fish taco

Fish taco

Four tacos shells containing a piece of fish with lettuce and tomato and a sprinkle of grated cheese with a small white bowl of salsa. 
(0)
Preparation time: 25 minutes
Cooking time: 20 minutes
Serves: 4
Nut free
Four tacos shells containing a piece of fish with lettuce and tomato and a sprinkle of grated cheese with a small white bowl of salsa. 
  • 2 serves of vegetables per 
  • taco
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Ingredients

500g firm white fish fillets e.g. ling
1/4 cup plain flour
2 cups breadcrumbs, made from wholemeal bread
1 egg, lightly beaten
Olive oil spray
4 wholemeal tortillas or soft tacos
2 cups iceberg lettuce, shredded
1 tomato, diced
1 cup corn kernels
½ cup Mexican tomato salsa
Reduced-fat grated cheese

Savvy swaps

You can swap:

Fresh fish
Frozen crumbed fish
Mexican salsa
Store bought salsa
Iceberg lettuce
Any type of lettuce
Tortillas or soft tacos
Wholemal pita bread or Lebanese bread

Tips

  • The Australian Dietary Guidelines recommends including fish meals every week, to provide essential omega 3 fatty acids.   
  • This recipe is an excellent source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Tortillas and tacos can be high in salt. Use the Health Star Rating to choose the healthiest brand. The more stars the healthier it is. 

  • Making breadcrumbs by blending left over bread crusts helps prevent food waste. 
  • Buy flour in paper bags which can be recycled rather than buying plastic jars. 

  • A refillable oil sprayer is handy in the kitchen and is cheaper than packaged oil sprays.  
  • Buying a block of cheese and grating it yourself will be cheaper than buying pre-grated cheese. 
  • Buy expensive ingredients like fish, when on special but check you will be able to cook it before the use by date.

Method

Step 1
Pre-heat the oven to 200°C. Line 2 baking trays with baking paper.

Step 2
Cut the fish into pieces approximately 10 x 3cm, removing any bones.

Step 3
Using 3 shallow bowls place flour in one, beaten egg in another and breadcrumbs in another.

Step 4
Dust each piece of fish on both sides lightly in flour, then dip in egg, then place in breadcrumbs, pressing crumbs firmly. Repeat for each piece of fish.

Step 5
Spray well with olive oil and bake for 15-20 minutes until golden and cooked through.

Step 6
Warm the tortillas or soft tacos in the oven or microwave.

Step 7
Assemble tortillas or soft tacos with lettuce, tomato and corn. Top with fish, tomato salsa and grated cheese.

Tips

  • The Australian Dietary Guidelines recommends including fish meals every week, to provide essential omega 3 fatty acids.   
  • This recipe is an excellent source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Tortillas and tacos can be high in salt. Use the Health Star Rating to choose the healthiest brand. The more stars the healthier it is. 

  • Making breadcrumbs by blending left over bread crusts helps prevent food waste. 
  • Buy flour in paper bags which can be recycled rather than buying plastic jars. 

  • A refillable oil sprayer is handy in the kitchen and is cheaper than packaged oil sprays.  
  • Buying a block of cheese and grating it yourself will be cheaper than buying pre-grated cheese. 
  • Buy expensive ingredients like fish, when on special but check you will be able to cook it before the use by date.

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