Fish Tacos without grease – Tacos de Pescado sin grasa

???????????????????????????????I first tasted Baja-style fish tacos in a fast food place by the beach in Los Angeles. I thought they were the most wonderful thing! But I needed to find a less greasy alternative.

I make a lighter version (361.5 calories for 2 tacos) of those fried fish tacos, using Barbecued Salmon or Poached Salmon. Substitute lime for lemon in the recipe.

Or try my spicy pan-fried rock cod or salmon with Tajín (chili powder with lime and salt) in the recipe below.

Salmon is rich in omega-3, the healthy fat.

I add lots of fresh vegetables and heat the tortillas on a comal until stiff enough to hold a taco shape. Top with lime juice, salsa and avocado chunks or  Sonia’s guacamole.

Pan Fried Fish Tacos Serves 3 hungry people

Crunchy yet still not as greasy as deep-fried fish tacos, I made these with dry masa harina (corn flour) that I used for making tamales. It’s not as coarse as cornmeal, but not as fine as tortilla masa. If you don’t have masa, substitute 1/2 all-purpose flour and 1/2 cornmeal.

2 large fillets (1  1/2 pounds) of rock cod (red snapper) or salmon. Tail pieces of fish are best as they contain few if any bones

2 Tb canola oil

1/2 cup masa para tamales (or 1/4 cup each flour and corn meal)

1  tsp salt

several grinds black pepper

1 tsp Tajín (tah -Heen) (chili powder with lime and salt)

1/2 cup milk (I use 1% fat)

juice of one lime

Wash fillets well and dip in milk.

Combine masa, Tajín, salt and pepper on a plate.

Shake excess milk off fish and roll it in the masa.

Heat oil until hot. Place fish in oil and cook over medium heat about 5 minutes, until it browns. Turn over and cook until golden brown on the other side.

Sprinkle with lime juice. Serve with vegetable slaw as below.

Taco Ingredients: Makes 6 tacos

6 corn tortillas

½ lb cooked salmon fillet, skin removed.

Veggies:

1 cup finely chopped or shredded cabbage

1 red bell pepper, diced

¼ cup cilantro leaves

1 large radish, sliced or chopped

½  cob of cooked corn (boiled or roasted), stripped (You can substitute defrosted frozen corn)

juice of 1 lime, plus another lime to squeeze on tacos

salsa to taste

salt to taste

avocado chunks or Sonia’s guacamole to taste

Mix chopped vegetables together, adding a bit of salt and lime juice.

Flake the salmon and squeeze lime juice on it.

Heat tortillas on comal or heavy frying pan until pliable, then fold in half. Heat until they hold their shape but are not so crispy as to break when you open them.

Fill with salmon and cabbage slaw. Top with guacamole, lime juice and salsa.

This recipe can also be viewed at

http://recipes.sparkpeople.com/cookbooks.asp?cookbook=288991

Nutrition Facts
3 Servings 
Amount Per Serving
Calories 361.5
Total Fat 17.6 g
Saturated Fat 2.4 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 9.0 g
Cholesterol 36.4 mg
Sodium 185.1 mg
Potassium 1,069.8 mg
Total Carbohydrate 40.2 g
Dietary Fiber 11.4 g
Sugars 3.5 g
Protein 18.8 g
Vitamin A 18.0 %
Vitamin B-12 26.1 %
Vitamin B-6 49.1 %
Vitamin C 162.0 %
Vitamin D 0.0 %
Vitamin E 11.7 %
Calcium 8.5 %
Copper 24.0 %
Folate 31.0 %
Iron 14.6 %
Magnesium 16.4 %
Manganese 15.0 %
Niacin 39.9 %
Pantothenic Acid 27.3 %
Phosphorus 23.2 %
Riboflavin 27.1 %
Selenium 35.9 %
Thiamin 22.7 %
Zinc 9.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Tostadas

This easy tostada recipe is crisp with fresh vegetables and is low in fat and calories.  I heat the tortillas in a comal or in the oven until crispy, instead of frying them as is traditionally done.  I put minimal cheese on top and skip the sour cream.  It is delicious made with homemade pinto beans : see my recipe Frijoles pintos (Mexican pinto beans

I have made this with leftover roasted chicken breast. See my recipe:  Roast Chicken

I add 1/4 cup salsa and 1 tsp cumin (comino) and heat it up. I’ve also made it  with  well-drained chicken breast that has been cooked in enchilada sauce (leftover from making enchiladas.)

Serves 4 people ( 8 tostadas)

8 corn tortillas

1 1/2 cup pinto beans

1 cup chopped cooked chicken breast. (You can eliminate this if you want a vegetarian tostada.)

1 ear roasted corn

¼ cup salsa and 1 tsp cumin  (if using roasted chicken breast),

salsa to put on top (to taste)

¼ head crisp lettuce such as iceberg or romaine

½ cup chopped cilantro

1 large tomato or 2 small tomatoes

1 red bell pepper

black olives if desired

¼ cup grated Colby-jack cheese and/or crumbled cotija cheese

1 large avocado

1 tsp lime juice

salt to taste

Heat oven to 450’ Place corn tortillas on the oven rack or on a cookie sheet. Let bake for about 8 minutes until light brown and crispy. Alternatively, heat on comal on medium heat until crispy

Mash pinto beans with pot liquor. Heat in microwave or in oiled frying pan.

Chop roasted chicken. Add salsa and reheat in microwave for 1 minute, or in frying pan until warm. If using chicken cooked enchilada sauce, drain well or your tostadas will be soggy!

Slice kernels from corn cob

Shred lettuce, chop cilantro, red bell pepper, and tomatoes.

Grate Colby-jack cheese and/or crumble cotija cheese.

Make guacamole or simply slice or mash avocado with a sprinkling of salt and lime juice.

Assemble Tostadas:

Spread beans on crispy tortillas. Add 1 tsp. Colby-jack cheese and let it melt into beans. Add chicken.

Top with corn, lettuce, tomatoes, red bell pepper, cilantro and tomato, avocado or guacamole, and olives if desired. Crumble a bit of cotija cheese on top if desired. Add salsa to taste.