Crispy Baked Fish Tacos
These Crispy Baked Fish Tacos deliver 15g protein and 144 calories per serving — a light option when you need to fill remaining macro space. Twelve servings prepare quickly on the stovetop, so you can build a customizable taco prep that scales with your daily carb or fat allowance.
Ingredients
- •Greek Yogurt (2%)(120g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Chipotle peppers in adobo sauce
- •Lime Juice, Fresh(15g)
- •1/4 teaspoon fine sea salt
- •Bread Crumbs, Panko, Dry(240g)
- •Chili powder(10g)
- •Garlic powder(5g)
- •Cumin, Ground(5g)
- •1 teaspoon fine sea salt
- •1/2 teaspoon freshly-cracked black pepper
- •Egg, Whole, Large(50g)
- •Cod, Fillet(680g)
- •Tortilla, Flour, Regular, Shelf Stable
- •Avocado
Instructions
- 1Combine the Greek yogurt, chipotle peppers in adobo sauce, and fresh lime juice in a blender and puree until smooth. Set the chipotle crema aside.
- 2Heat oven to 375°F. Spread the panko in an even layer on a baking sheet and bake for 5–7 minutes, shaking the pan halfway through, until golden brown and toasted. Transfer to a medium bowl and let cool slightly.
- 3Add chili powder, garlic powder, ground cumin, salt, and pepper to the panko and whisk until combined.
- 4Whisk the eggs in a shallow bowl. Set up a breading station with the whisked eggs, panko mixture, and a parchment-lined baking sheet. Working with one piece of cod at a time, dip in egg to coat all sides, then press into the panko mixture until fully coated, and place on the prepared baking sheet. Repeat with remaining cod.
- 5Bake the breaded cod at 375°F for 10–12 minutes, until opaque, flaking easily with a fork, and internal temperature reaches 145°F. Transfer to a wire rack and use a fork to flake the fish into bite-sized pieces.
- 6Divide the flaked fish evenly into 12 airtight containers while warm.
- 7Warm the flour tortillas over medium-high heat in a dry skillet, 1–2 minutes per side, until pliable.
- 8To serve, fill each warm tortilla with flaked fish, sliced avocado, and a drizzle of chipotle crema.
Nutrition — Per Serving
144
calories
15g
protein
2g
fat
- Carbohydrates
- 16g
- Saturated fat
- 0.6g
- Sodium
- 211 mg
- Dietary fiber
- 1.3g
12 servings per batch · ~94g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Crispy Baked Fish Tacos have per serving?
Each taco serving contains 15g of protein at only 144 calories, making it a very calorie-efficient protein source. The remaining macros are 2g fat and 16g carbs per serving.
How long does Crispy Baked Fish Tacos take to prep?
This recipe qualifies as quick prep and batch-makes 12 servings at once on the stovetop. You're producing two weeks of snack-sized portions or component meals with minimal active time.
Is Crispy Baked Fish Tacos good for fat loss?
At 144 calories per serving with 15g protein, these tacos are among the leanest options in the app for fat loss phases. You can fit multiple servings into a daily calorie target while still hitting protein benchmarks.
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