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Panko-Fried Fish Tacos Recipe
Apr 21, 2011 @ 2:18 AM
Posted by
Daily Value: 18%
Servings: 12
Balanced
Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 351Daily Value: 18%
Servings: 12
Balanced
Sugar-Conscious
| Fat | 16g | 25% |
| Saturated | 4g | 22% |
| Trans | 0g | 0% |
| Carbs | 37g | 12% |
| Fiber | 4g | 18% |
| Sugars | 4g | 0% |
| Protein | 15g | 30% |
| Cholesterol | 55mg | 18% |
| Sodium | 674mg | 28% |
| Calcium | 199mg | 20% |
| Magnesium | 39mg | 10% |
| Potassium | 388mg | 11% |
| Iron | 3mg | 15% |
| Zinc | 1mg | 8% |
| Vitamin A | 217IU | 4% |
| Vitamin C | 6mg | 11% |
| Thiamin (B1) | 0mg | 26% |
| Riboflavin (B2) | 0mg | 15% |
| Niacin (B3) | 4mg | 21% |
| Vitamin B6 | 0mg | 10% |
| Folic Acid (B9) | 108µg | 27% |
| Vitamin B12 | 1µg | 10% |
| Vitamin D | 1µg | 0% |
| Vitamin E | 2mg | 9% |
| Vitamin K | 11µg | 14% |
| Fatty acids, total monounsaturated | 8g | 0% |
| Fatty acids, total polyunsaturated | 3g | 0% |
Have a question about the nutrition data? Let us know.
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Maryse Chevriere
I'm not one to toot my own horn, but when it comes to making fish tacos, I'm boss. The secret? Using Panko breadcrumbs for the crust. It gives the fish a super crunch — perfect against the creamy avocado spread and tangy pickled onions.
Simply put: If you're in need of a celebrate-warm-weather dish, this is it.
INGREDIENTS
For the pickled onions:
- 1 medium red onion, finely sliced
- ½ cup red wine vinegar
- ½ cup warm water
- ½ teaspoon sugar
- Salt, to taste
For the tacos:
- 2 eggs
- ¼ cup milk
- 1 ½-2 cups Panko breadcrumbs
- Salt and pepper, to taste
- ½-¾ pound tilapia fillets (about 2), cut into 1-inch-long pieces
- Vegetable oil
- 2 very ripe avocados
- Juice of 1 lime
- 1 package small flour tortillas
- 1 cup Mahon cheese, grated
DIRECTIONS
For the pickled onions:
Place the sliced onions in a medium bowl. Add in vinegar and warm water. Mix in salt and sugar and let stand until the onions have pickled slightly, about 30 minutes. Drain and set aside.
For the tacos:
Set up 2 shallow plates on your cooking station — in one beat the 2 eggs and milk, in the other, add the breadcrumbs with a healthy dose of salt and pepper. Dip each piece of fish in the egg wash to coat and then cover in breadcrumbs.
Add vegetable oil (about a ¼-inch deep should work, it should reach halfway up the side of the fish) in a large pan over medium heat. Add in the fish fillets to the pan (cook in multiple batches, about 4 pieces at a time, to avoid crowding). Cook for 2-3 minutes until golden brown, then flip the pieces over and cook for an additional 2 minutes. When each piece is ready, transfer to a paper towel-lined plate to drain any excess oil.
While the fish is cooking, beat the avocado in a small bowl — envision making a guacamole of sorts. Add lime juice and season with salt and pepper.
To serve, assemble a flour tortilla with 2 pieces of fish and top with the avocado spread, pickled onions, and grated cheese.
Recipe Details
Servings: 12
