Recipe: Delicious Healthy low fat baked fish tacos with “grilled” corn

Healthy low fat baked fish tacos with “grilled” corn. Five minutes after putting corn on grill, set a large cast-iron skillet or other ovenproof frying pan on cooking grate. After a few minutes, put fish in hot skillet and tortilla packet on grate. Divide grilled fish evenly over corn tortillas and serve with cilantro-lime sauce, cabbage, Monterey Jack cheese, tomato, avocado, salsa, and green onions.

These low-fat tilapia tacos feature corn tortillas filled with tender pieces of sautéed fish, grilled onion,grilled bell pepper and sliced jalapeño pepper. Slice the onion just before placing it on the grill. Recipe adapted from Williams Sonoma Eat Well: New Ways to Enjoy Foods you Love, by Charity Ferreira Instead of deep-frying the fish for these fish tacos, we coat the fish with a flavor-packed chile rub and grill it instead. You can have Healthy low fat baked fish tacos with “grilled” corn using 18 ingredients and 6 steps. Here is how you cook it.

Ingredients of Healthy low fat baked fish tacos with “grilled” corn

1. Prepare 2 of corn tortillas or 1 flour tortilla (organic preferred).
2. Prepare 1 of serving of cod or another white fish (approximately 3 oz), defrosted if previously frozen.
3. It's 1 of baby bok choy or half a regular bok choy or equivalent amount of cabbage, chopped.
4. Prepare 1/2 of a red bell pepper.
5. It's 1/2 cup of frozen corn.
6. You need 1/2 tsp of sumac.
7. It's of Spice rub mixture.
8. Prepare 1/2 teaspoon of paprika.
9. Prepare 1/4 teaspoon of cumin.
10. Prepare 1/4 teaspoon of salt.
11. It's 1/4 teaspoon of dried oregano.
12. You need 1/8 teaspoon of garlic powder.
13. You need 1/8 teaspoon of black pepper.
14. Prepare Pinch of cayenne.
15. You need Pinch of coriander.
16. You need of Olive oil (for greasing pan).
17. It's of Chopped tomatoes or pico de gallo as a garnish (optional).
18. It's of Cilantro as a garnish (optional).

Sometimes flipping fish on the grill can be tricky since the fish can stick to the grill or fall apart. Try snapper or mahi mahi fillets. How to cook cod for fish tacos. Since there's no breading, I find the fastest and easiest way to cook the cod for fish tacos is in a skillet so you get a little char.

Healthy low fat baked fish tacos with “grilled” corn step by step

1. Preheat oven to 450 F on broil. Spread corn on a silicone mat (make sure your mat is rated for 450 degrees). Set mat on tray on top shelf of oven. Broil for 10-12 minutes or to desired doneness. In my oven this takes 12 minutes but keep an eye on it..
2. Chop bok choy (or cabbage) and red peppers. Add some water to a pan and turn on medium heat. Add veggies and lightly season with salt, paprika, and cumin. Saute until water has evaporated and veggies have reached desired doneness and caramelization. If water disappears before they’re done, add some more water or put a lid on the pan to finish cooking..
3. After removing corn, set oven to bake at 425 F..
4. Rinse and pat dry fish. Rub with spice mixture. Finally, coat both sides with sumac..
5. Coat bottom of pan with a little olive oil and add fish. Bake for 6 minutes per 1/2 inch thickness. It should flake easily at the thickest point, and the internal temperature should be 140 F..
6. Plate and enjoy. Top with chopped tomatoes or pico de gallo..

Briefly soak fish in marinade: Place fish into a dish or gallon size resealable bag and pour marinade over fish (if using a bag seal bag and gently move bag around to evenly. In a medium shallow bowl, whisk together olive oil, lime juice, paprika, chili powder, cumin, and cayenne. Add cod, tossing until evenly coated. Simple and fresh, these fish tacos come together quickly and are perfect for summer grilling. They are not only great for entertaining but they are effortless enough to make any weeknight meal special as well.