Healthy Recipe: Oven-Fried Fish Tacos with Crunchy Slaw & Sriracha Yogurt

Recipe by Ivy Manning | Photo by Erin Kunkel

These fusion fish tacos will level up your Tuesday nights in a big way. The secret? Lean cod strips are rolled in taco seasoning, sriracha, and crushed tortilla chips to create a zesty, crunchy crust—without any frying. Topped with a gingery slaw and a spicy yogurt, they’ll give your favorite taqueria a run for its money.

INGREDIENTS

For the slaw:

3 cups (9 oz/280 g) shredded Napa or green cabbage
1 carrot, shredded
2 green onions, finely chopped
4 teaspoons rice wine vinegar
1½ teaspoons dark sesame oil
1½ teaspoons safflower oil
½ teaspoon finely grated fresh ginger
Freshly ground pepper
1 lb (500 g) cod fillets
¼ cup (1½ oz/45 g) all-purpose flour
2 tablespoons taco seasoning, reduced sodium
2 large egg whites
4 teaspoons sriracha
2 cups (4 oz/125 g) corn tortilla chips, reduced sodium
½ cup (4 oz/125 g) plain Greek yogurt
8 small corn tortillas, warmed

INSTRUCTIONS

To make the slaw, in a large bowl, toss the cabbage, carrot, and green onions. In a small jar, combine the vinegar, sesame oil, safflower oil, ginger, and ⅛ teaspoon pepper. Shake until well combined. Pour the dressing over the vegetables and toss to coat. Cover and refrigerate until ready to serve.

Preheat the oven to 425°F (220°C). Line a baking sheet with foil and spray generously with cooking spray.

Pat the fish dry with paper towels and cut the fish into strips about 1-inch (2.5-cm) wide. On a plate, combine the flour and taco seasoning. In a shallow bowl, whisk together the egg whites and 2 teaspoons of the sriracha. Put the tortilla chips into the bowl of a food processor, pulse until they form fine crumbs, and pour the crumbs on another plate. Line up the flour mixture, egg whites, and crumbs on the counter.  

Working with a few pieces at a time, toss the fish strips in the flour mixture. Dip in the egg whites, letting the excess drip back into the bowl. Then roll in the crumbs, pressing gently to help them adhere. Arrange the coated pieces of fish on the prepared pan. Repeat to coat the remaining fish. Bake until the fish flakes easily when pierced with a fork and the crumbs are golden, 10 to 12 minutes.

In a small bowl, mix the yogurt with the remaining 2 teaspoons sriracha. Warm the tortillas by wrapping them in moist paper towels and microwaving them on high until hot and pliable, about 40 seconds.

Fill each tortilla with a few pieces of fish and a pile of slaw. Drizzle with the sriracha yogurt mixture and serve warm.

Makes 4 servings

Nutrition Facts (per serving)

Calories 400
Protein 31 g
Total fat 11 g
Saturated fat 2 g
Carbs 46 g
Fiber 4 g
Total sugars 6 g
Added sugars 0 g
Sodium 530 mg

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