Taco Tuesdays! We love taco Tuesday! It’s a weekly occasion in our house, mostly driven by my girl, thanks I believe to a certain kids movie ;-)) That’s good though it brings fun to the table and I’m down with that! So we have tried many taco variations and these spicy baked fish tacos are our favourites. These fish tacos are loaded with flavour and make a fun, satisfying weeknight dinner. Kids love getting involved building their own tacos and this recipe for fish tacos is a great way to get kids eating fish on a regular basis. These tacos are on the spicy side, my girl could handle the heat but if you have kids who like a milder heat check out the note below to help reduce the heat.
We know we need to eat fish at least twice a week as part of a healthy balanced diet, but research shows that we generally don’t even eat one portion a week. I think we can be put off cooking fish, sometimes it may be the cost or the idea that we just don’t know what to do with it. We all remember that
awful fish pie we had to learn how to cook in Home Ec right? I think you can make lots of exciting meals with fish and these fish tacos are just one idea! Cost wise this fish was on special offer and cost £4.oo, enough for 4 people. I recommend getting to know your local fish monger or use the fish counter in your local supermarket, buy in season and watch out for special offers 😉
Serves: 4 Time: 20 minutes prep, 20 minutes marinating time, 20 minutes cooking
For the fish –
300g Cod, cut into strips
Juice of one lime
Pinch of sea salt
A little freshly ground black pepper
80g plain flour
2 medium eggs, whisked
50g Panko breadcrumbs
1/2 tsp dried oregano
1 tsp cumin
1/2 tsp cayenne pepper
1/4 tsp garlic salt (optional)
1 tbs rapeseed oil
For the red cabbage:
200g red cabbage, thinly sliced
juice of 1/2 a lemon
pinch of sea salt
For the coriander lime sauce –
170g Greek yogurt
1 + 1/2 tbs fresh coriander, chopped
1 clove garlic, minced
juice of 1/2 a lime
For the tacos:
8 whole grain tortillas
1 avocado, sliced
3 spring onions, finely sliced
extra coriander leaves
extra lime wedges
- First place the sliced red cabbage in a bowl add the lemon juice and a pinch of sea salt, give it a stir an put it in the fridge until you need it.
- Preheat the oven to 180 degrees C
- Put the fish in a bowl add the lime juice, a pinch of sea salt and a little freshly ground black pepper, stir to make sure the fish has been covered in juice, leave to marinate for about 20 minutes.
- Ok, now you need to set up a little work station 😉 You will need 3 bowls and a parchment paper lined baking tray. In one bowl you will have the whisked eggs, in the second bowl the flour seasoned with a little sea salt and a little freshly ground black pepper and the third bowl will be the panko breadcrumbs mixed with the polenta, herbs and spices. Now you can begin, first dip the fish pieces into the flour (one at a time) making sure the fish is completely covered, then dip the fish into the egg and finally into the bread/spice mixture. Place the fish on the baking tray, giving each piece a little bit of space. Drizzle with the oil and bake for 15 to 20 minutes, turning halfway through cooking.
- Make the yogurt sauce while the fish is cooking. Add the lime juice, chopped coriander and garlic to the yogurt and season with a little sea salt and ground black pepper.
- When the fish is nearly ready heat the tortillas by putting them on a plate and popping them in the oven for about two minutes.
- To assemble your tacos, start with the red cabbage, add a couple of slices of avocado, then add the fish and top with the sauce. Add extra coriander leaves and some chopped spring onion if you like and serve with lime wedges.
Notes: Fish used is always sustainable and line caught. Eggs are alway free range. If you have little ones who are not too keen on spicy food reduce the amount of cayenne pepper to 1/4 tsp and cumin to 1/2 tsp. I use Panko breadcrumbs as they give a crispier finish but you could also use regular breadcrumbs.