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Blackened Fish Tacos With Chipotle Yogurt Sauce

Recipe time
30 Minutes
Ingredients
Directions
Nutritional Info

Ingredients

  • 4 small fresh or thawed out frozen fillets (Basa or fish of choice)
  • 1 cup (120g) panko bread crumbs
  • 3 tsp. paprika
  • ½ tsp. cayenne pepper
  • Âľ tsp. garlic powder
  • ½ tsp. onion powder
  • ÂĽ tsp. salt 
  • â…› tsp. pepper
  • 2 eggs
  • 16 small soft taco shells (either wheat or corn)

Slaw:

  • 3 cups (210g) shredded cabbage
  • 1 tsp, apple cider vinegar
  • pinch salt and pepper‍

Chipotle Yogurt Sauce:

  • ½ cup (120g) Greek yogurt
  • 1 tsp. paprika
  • 1 tsp. chilli powder
  • 2 tbsp. lime juice
  • 1 tsp. honey
Prep Time:
20
Minutes

Directions

Cook Time:
10
Minutes
  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Mix the panko breadcrumbs, and spices together in a shallow baking dish.
  3. Place the egg into a separate shallow dish and beat well.
  4. Now take the fillets of fish and place them one at a time, first into the egg wash and then into the panko mixture. Cover the fish in the breadcrumbs.
  5. Once all fish have been coated in the panko, place them in a preheated non-stick pan that has been sprayed with oil.
  6. Place 2 fish fillets at a time into the pan and sear each side for 1 minute and remove from the pan. Re-spray the pan with oil and repeat for the next 2 fillets. Place the seared fish onto a baking sheet and place in the the oven for 8 minutes. 
  7. While the fish is cooking, shred the cabbage (use green or purple cabbage, or a combination of both). For ease, use a food processor with appropriate cutting blade, alternatively thinly slice with a knife. Place the cabbage into a bowl and add in 1 teaspoon of apple cider vinegar and a small pinch of salt and pepper. Mix well and set aside.
  8. With 3 minutes left on the cooking time for the fish, wrap the soft taco shells in foil and place in the oven to warm up. 
  9. To make the yogurt dip, place the yogurt into a small bowl and add in the lime juice, chili powder, honey, paprika and mix well.
  10. The fish is cooked when it is flaky but not dry on the inside, the internal temperature should be 145°F (63°C). 
  11. To assemble the tacos take a taco shell and fill with a few small pieces of fish, top with cabbage slaw, and chipotle sauce.
Tip: Other topping options are sour cream, salsa, guacamole, and feta cheese. Note: Makes 16 tacos & nutrition for 2 tacos.
  1. VEGAN
    V
  2. VEGAN
    V
  3. VEGATARIAN
    VT
  4. VEGATARIAN
    VT
  5. HIGH PROTEIN
    HP
  6. HIGH PROTEIN
    HP
  7. GLUTEN FREE
    GF
  8. GLUTEN FREE
    GF
  9. LOW CARB
    LC
  10. LOW CARB
    LC
  11. CONTAIN NUTS
    N
  12. CONTAIN NUTS
    N
  13. DAIRY FREE
    DF
  14. DAIRY FREE
    DF
  15. MEAL PREP
    MP
  16. MEAL PREP
    MP

Nutritional Information

Per Serving

  1. Macro Nutrients

  2. Protein
    45
    g
  3. Fats
    22
    g
  4. Carbs
    67
    g
  5. Calories
    653

Micro Nutrients

Magnesium
.21
Potassium
.75
Sodium
1.3g
Total servings
4
Servings