Description
Crispy Fish Tacos are the ultimate catch. Crunchy baked tilapia is surrounded by fresh colorful veggies, guacamole and tartar sauce for extra zest. I serve mine as a make-your-own taco bar so everyone can pick their favorite fixings. Crispy Fish Tacos are a fun, healthy way to reel your family in for a delicious dinner! These are great for a weeknight meal, Shavuot or Nine Days fresh supper. I make mine gluten free.
Ingredients
- 6 tilapia loins/fillets, defrosted
- 1/2 cup (gluten free) flour
- 3 large eggs
- 2 tablespoons garlic oil or 2 tablespoons extra virgin olive oil + 2 cloves/cubes minced garlic
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon fine sea salt
- 1 tablespoon dried chives/green onion
- 2 cups (gluten free) bread/panko crumbs
- avocado oil spray
- 12 corn taco shells
Optional Taco Fillings
- guacamole/avocado mash/diced avocado
- shredded lettuce
- diced tomato
- diced cucumber
- fresh sprouts
- tartar sauce or your favorite sauce
Instructions
- Preheat oven to 350°F. Spray a large (half sheet) baking sheet with nonstick/avocado oil spray. Set aside.
- Place the flour in a shallow dish and the bread crumbs in a medium casserole or pan.
- In a large bowl whisk together the eggs and oil until completely blended. Whisk in the pepper, salt and chives until the spices are evenly distributed throughout the egg mixture.
- Press a tilapia fillet into the flour and coat completely. Shake off excess flour then dip in the egg mixture covering all the flour. Transfer to the bread crumbs and press the crumbs onto the fish, then carefully place on the prepared baking sheet. Repeat with the remaining fillets.
- Bake for 25-30 minutes until the fish is cooked through and browned. If you like your fish more well done, bake for an additional 5-10 minutes or bake at 375°F for 20-25 minutes.
- Bake the taco shells for 5 minutes at 350°F to crisp.
To assemble the Crispy Fish Tacos
- Spread some guacamole on the bottom of the taco shell. Place half of a fish fillet on top of the guacamole.
- Layer lettuce, tomato, cucumber and sprouts on top of the fish. Finish with some sprouts and your favorite sauce. Serve immediately.
Equipment
Evriholder Taco Truck Plate 2 Pack
Buy Now →Genuine Fred Taco Truck Taco Holders, Set of 2
Buy Now →McCormick Tartar Sauce, 8 fl oz
Buy Now →Mission Extra Thin Yellow Corn Tortillas, Small Soft Taco Size, 24 Count
Buy Now →Prepara Taco Fiesta Set for 4, Multicolor Melamine Dishware
Buy Now →Prepara Taco Spoon, Set of 2, Red
Buy Now →Taco Holders Stand Stainless Steel Taco Rack
Buy Now →Trader Joe’s Tartar Sauce 12 fl oz/355ml (Pack of 1)
Buy Now →Notes
While I used the frozen tilapia loins from Costco, you could use any tilapia or your favorite fish. What I especially like about the Costco tilapia is that each piece is individually wrapped, so you can defrost exactly the amount you need. I also like the size of the fillets. They are thicker than the pieces you normally get at the fish counter, which makes them perfect for baking enough to get the breading crispy without over cooking the fish.
If you’re not a tilapia fan feel free to use your favorite breading friendly fish.
I give two different baking times/temps. One will give you beautifully prepared and crispy fish, the second bakes more quickly and at a higher temperature but will cook the fish a little so it’s a little more well done. Up to you.
If using thinner tilapia fillets bake at the 375°F for 15-20 minutes. You need to guage the thickness of the fish to it’s not overdone.
You can use your favorite taco shells – soft corn taco, soft (gluten free) flour or taco bowls. You can even make “deconstructed” Crispy Fish Tacos using tortilla chips instead of taco shells. Totally up to you.
If you want to make Crispy Tilapia Fillets instead of Tacos, you can follow the above recipe or use your favorite seasoned bread crumbs instead of plain panko/bread crumbs.
Nutrition
- Serving Size: 2 Crispy Fish Tacos
- Calories: 497
- Sugar: 2.8 g
- Sodium: 578.7 mg
- Fat: 12.6 g
- Saturated Fat: 2.8 g
- Carbohydrates: 61.6 g
- Fiber: 5.6 g
- Protein: 35.2 g
- Cholesterol: 151 mg