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Prep Time:45 minsTotal Time:45 minsServings:4Yield:8 tacosJump to Nutrition Facts
Prep Time:45 minsTotal Time:45 minsServings:4Yield:8 tacos
Prep Time:45 mins
Prep Time:
45 mins
Total Time:45 mins
Total Time:
Servings:4
Servings:
4
Yield:8 tacos
Yield:
8 tacos
Jump to Nutrition Facts
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Ingredients
Cooking spray
1cupwhole-grain cereal flakes
¾cupdry whole-wheat breadcrumbs
¾teaspoonground pepper, divided
½teaspoongarlic powder
½teaspoonpaprika
½teaspoonsalt, divided
½cupall-purpose flour
2large egg whites
2tablespoonswater
2tablespoonsavocado oil
2tablespoonsunseasoned rice vinegar
3cupscoleslaw mix
1avocado, diced
8corn tortillas, warmed
Pico de gallo
DirectionsPreheat oven to 450 degrees F. Set a wire rack on a baking sheet; coat with cooking spray.Place cereal flakes, breadcrumbs, 1/2 teaspoon pepper, garlic powder, paprika and 1/4 teaspoon salt in a food processor and process until finely ground. Transfer to a shallow dish.Place flour in a second shallow dish. Whisk egg whites and water together in a third shallow dish. Dredge each piece of fish in the flour, dip it in the egg white mixture and then coat on all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.Meanwhile, whisk oil, vinegar and the remaining 1/4 teaspoon each pepper and salt in a medium bowl. Add coleslaw mix and toss to coat.Divide the fish, coleslaw mix and avocado evenly among tortillas. Serve with pico de gallo, if desired.Originally appeared: EatingWell.com, July 2018
Directions
Preheat oven to 450 degrees F. Set a wire rack on a baking sheet; coat with cooking spray.Place cereal flakes, breadcrumbs, 1/2 teaspoon pepper, garlic powder, paprika and 1/4 teaspoon salt in a food processor and process until finely ground. Transfer to a shallow dish.Place flour in a second shallow dish. Whisk egg whites and water together in a third shallow dish. Dredge each piece of fish in the flour, dip it in the egg white mixture and then coat on all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.Meanwhile, whisk oil, vinegar and the remaining 1/4 teaspoon each pepper and salt in a medium bowl. Add coleslaw mix and toss to coat.Divide the fish, coleslaw mix and avocado evenly among tortillas. Serve with pico de gallo, if desired.
Preheat oven to 450 degrees F. Set a wire rack on a baking sheet; coat with cooking spray.
Place cereal flakes, breadcrumbs, 1/2 teaspoon pepper, garlic powder, paprika and 1/4 teaspoon salt in a food processor and process until finely ground. Transfer to a shallow dish.
Place flour in a second shallow dish. Whisk egg whites and water together in a third shallow dish. Dredge each piece of fish in the flour, dip it in the egg white mixture and then coat on all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
Meanwhile, whisk oil, vinegar and the remaining 1/4 teaspoon each pepper and salt in a medium bowl. Add coleslaw mix and toss to coat.
Divide the fish, coleslaw mix and avocado evenly among tortillas. Serve with pico de gallo, if desired.
Originally appeared: EatingWell.com, July 2018
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Nutrition Facts(per serving)496Calories18gFat65gCarbs27gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
