I prepared this recipe at the KUTV Health Expo this weekend. The unique preparation yields a light and fresh oven-fried fish taco with
all the big flavor you’d expect from traditional fried tacos but still meets my mindful eating requirements. Any extra tomatillo salsa can be used to brighten scrambled egg whites, top grilled chicken, or even stirred into soup for a spicy change of pace.
SPICY TOMATILLO SALSA INGREDIENTS:
1# Tomatillos, outer husk removed and halved
1large White onion, cut into thick slices
1ea Poblano pepper
1ea Jalapeno pepper
3 ea Garlic cloves
1C Fresh cilantro leaves, packed
1t Fresh lime juice
1t Brown sugar
1t Olive oil or pan spray
Freshly ground black pepper and salt
FISH TACO INGREDIENTS:
½ C whole wheat flour
½ C Masa or Cornmeal
2 t Coriander
2 t Cumin
2 t Cayenne
6 egg whites, whipped with a pinch of salt and 2 T water
1# tilapia fillets
Shredded red and green cabbage, chopped tomato, queso fresco
Cilantro yogurt dressing (mix 1/4 C nonfat Greek yogurt with 2T chopped Cilantro, 2 t Siracha sauce and juice of 1 lime)
Prepare Salsa: This salsa may be prepared indoors using a grill pan or outdoors on a charcoal or gas grill. You may also roast the vegetables under a broiler on a rimmed baking sheet.
Place tomatillos, onion slices, garlic, poblano & jalapeno peppers in a bowl and toss lightly with olive oil or pan spray.
Turn burners to high and heat the grill pan until hot, about 10-12 minutes. Turn burners to medium before placing vegetables on the grill pan. Place tomatillos, onion slices, garlic and peppers on the grill and cook, turning as needed, until the vegetables are lightly charred on all sides.
Transfer vegetables to a bowl and cover with plastic film.
Transfer vegetables to the work bowl of a food processor. Pulse the vegetables with the cilantro, sugar and lime juice until roughly chopped. Season to taste with salt and pepper. You may need to add a little water if sauce is too thick. Set aside.
Prepare the Tacos:
Heat oven to 400 degrees. Coat a rimmed baking sheet with non-stick spray. Set aside.
Whisk together whole wheat flour, masa, coriander, cumin and cayenne. In a separate bowl combine egg whites, 2 T water and salt, whip until soft peaks form.
Cut tilapia fillets into ½” strips. Dip fillet into flour mixture, egg white mixture, and then again into flour masa mixture. Place fish on prepared baking sheet. Lightly spray fillets with pan spray. Bake for 4 minutes. Remove baking sheet from oven. Carefully flip fish strips over and lightly spray again. Return to oven and bake an additional 3 minutes and bake until fish is cooked through and topping is crispy and golden.
Toast the tortillas over the open flame of a gas burner until lightly charred, about 30 seconds per side. Immediately wrap in a kitchen towel or aluminum foil to keep tortillas from drying out. Alternately, warm tortilla in an oven or microwave wrapped in a damp paper towels.
Serve tilapia wrapped in warmed tortillas with queso fresco, tomatoes, tomatillo salsa and cabbage mixed with yogurt sauce