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 all ingredients in a blender and puree until smooth. Set aside until ready to use.
- 2Follow the directions here.
- 3Heat oven to 375°F. Spread the panko out in an even layer on a medium baking sheet*. Bake for 5-7 minutes, giving the pan a gentle shake halfway through, until the panko is toasted and golden brown. (Keep a close eye on the panko so that it does not burn.) Transfer the panko to a medium bowl, and dust off the baking sheet for future use.
- 4Add chili powder, garlic powder, cumin, salt, pepper to the bowl with the panko, then whisk the mixture until combined.
- 5Now, set up an assembly line with the (1) fish, (2) whisked egg, (3) panko mixture and (4) parchment-covered baking sheet. Using your right hand, dip a piece of fish in the egg so that it is coated on all sides. Then, using your left hand, transfer the fish to the panko mixture and gently press it on so that the fish is coated on all sides. Using your left hand, transfer the fish to the baking sheet. Then repeat the process with the remaining fish.
- 6Bake the fish for 10 minutes, or until it is cooked through and opaque and flakes easily with a fork. (Internal temperature should be 145°F*.) Transfer baking sheet to a wire rack, then use a fork to roughly flake the fish into smaller pieces.
- 7Fill a tortilla with a few spoonfuls of the slaw, followed by the fish, and any desired toppings. Drizzle with the chipotle crema and serve immediately.
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
AI Swap Engine
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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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