Baked fish tacos - The University of British Columbia Athletics

Baked Fish Tacos



Ingredients • 1¼ cups whole wheat bread crumbs • 2 tablespoons olive oil • 1 teaspoon chili powder • ¾ teaspoons smoked paprika • ½ teaspoon salt • 2 x 8-ounce tilapia filets • 3 eggs, lightly beaten • Flour • 3 cups thinly sliced white cabbage • 8 6-inch soft flour tortillas Making it • Line a baking sheet with parchment and set aside. • Pat the tilapia dry and slice into sticks about 1-inch by 3-inches thick. • Time to bread your fish! I like to set up an assembly line for this: fish, flour, beaten egg, breadcrumbs, and prepared baking sheet. Dip each piece of fish in the four shaking off any excess, then the egg, shake off any excess, and coat it in the seasoned breadcrumbs, pressing gently to help them adhere. Place each piece of breaded fish on the baking sheet about an inch apart. Transfer the breaded fish to the oven and bake for 10 minutes until the fish is opaque throughout. • Add to tacos or burritos with your favorite Mexican toppings!

NUTRITION FACTS Servings: 4 PER SERVING Calories (kcal): 436 Fat (g): 16.8 Carbohydrate (g): 36 Fibre (g): 3.25 Protein (g): 33.5

TIPS & HINTS Try salsa, guacamole or sliced avocado, sliced radishes, or sliced cabbage for some fun taco toppings! To make this recipe gluten free, don’t bread or flour coat the fish, instead lightly pan fry and use corn tortilla wraps.

A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016