Feed Zone Fish Tacos: Crispy, Healthy, Delicious

Feed Zone Cookbook recipe: Fish Tacos

Feed Zone Cookbook recipe: Fish Tacos

Fish tacos are excellent year-round. Stock your freezer with frozen filets, which are affordable and readily available. Thin, firm filets like tilapia, snapper, or sole work especially well. Allow 12–24 hours to thaw the fish in the fridge and pat it dry with a paper towel prior to cooking. This allows the breading to cook up crispy and delicious.

Serves 6 in 25 minutes

1 cup basmati rice
1½ cups water
1 tablespoon white vinegar

½ cup flour
1 tablespoon taco seasoning
1 teaspoon ground black pepper
1 pound firm white fish filets
1 tablespoon grapeseed oil
12 corn tortillas
1 can (16 ounces) black beans, drained and rinsed
2 cups loosely packed greens
lime wedges

1 To make the rice: Put rice, water, and vinegar in a medium pot. Bring to a boil; turn down to a simmer and cover with a lid. Let simmer until all the moisture is cooked away, about 15 minutes. Turn heat off and let sit with lid on.

2 To make the fish: Combine flour, taco seasoning, and pepper in a wide bowl or deep plate. Dredge fish in flour.

3 Pour the oil into a sauté pan and turn heat to medium-high. Add fish; fry about 3–5 minutes per side or until light golden brown. Set aside.

4 Warm the tortillas in a hot, dry pan, one at a time, flipping after 1–2 minutes.

Pile rice, beans, and fish on each warmed tortilla. Top with pico de gallo and greens, and garnish with lime wedges.

TIP Grapeseed oil is great for cooking fish because it doesn’t overpower or alter the flavor. If you don’t have it on hand, canola oil makes a good substitute.

PER SERVING> Energy 424 cal • Fat 8 g • Sodium 967 mg • Carbs 62 g • Fiber 5 g • Protein 27 g