Recently my husband went to Colorado on a skiing trip with his childhood friends. While he was away, he happened to eat out at a restaurant and ordered fish tacos. Unfortunately, he was sorely disappointed with an over sauced, flavorless combo wrapped in a tortilla shell. So after he got home and told me the story, I decided to take a crack at my own version of these pescetarian delights. For me, sauces are extremely important because they can greatly enhance the flavor profile of any dish, but tacos especially. So after scrounging around the fridge, I grabbed some cilantro, red onion, a lime, low-fat yogurt and a clove of garlic...after adding a little salt and pepper to this combo, it was ready to top anything! Because flounder is so tender (seeing as it was baked and not fried) I wanted to add some crunch to the dish, so I began putting together a nice vegetable slaw with bell peppers, red cabbage and shredded carrots. As for the fish, that was the easy part! See how it all came together with the recipe and instructions below.
You will need:
4 6oz flounder filets, thawed (I used the frozen wild caught from Costo)
8 soft corn tortilla shells (Mission White Corn)
1-2 tsp cajun seasoning (O-Organics was the brand I used)
1 tsp onion powder
Olive oil cooking spray
For the Sauce:
1/2 cup low-fat yogurt
2 tbsp finely minced red onion
1 tbsp finely minced cilantro
1 small clove of garlic, crushed
Juice of 1/4 of a lime
1/2 tsp sea salt
1/2 tsp black pepper
For the veggie slaw:
1/4 medium red bell pepper, sliced thinly
1/4 medium yellow bell pepper, sliced thinly
1 large carrot, shredded
2 green onions, chopped
1 cup red cabbage, shredded
1/4 cup cilantro
First, make the cilantro lime sauce by combining the yogurt, onion, garlic, cilantro, salt pepper and lime juice together; stir well and place in fridge for flavors to meld while you cook the fish and make your veggie slaw.
Preheat the oven to 425* for the flounder filets. Prep the fish by placing on a foil lined baking sheet lightly misted with cooking spray, then sprinkle with cajun seasoning and onion powder. Place in oven once preheated and bake for about 8-10 minutes (they cook fast!). You can also put them under the broiler for a minute or two to get a slight crisp around the edges.
Combine all of the vegetables together for the slaw and sprinkle with a small amount of lime juice and sea salt. Retain the rest of the lime, cutting into wedges to serve on the side of your delicious tacos.
I prefer my tortillas to be warm, so I usually pop them in the microwave for about 30 seconds covered with a paper towel just before I put them together.
Once the fish is cooked, it's time to assemble! First, place the fish on the soft shell taco, then top with the vegetable slaw and cilantro lime sauce. Enjoy with one tortilla shell or two per taco, depending on you carbohydrate needs.
Makes 6-8 tacos, about 3-4 servings!
Nutritional information per 2 tacos (1 soft shell each): 436 cal, 34.4g protein 52.7g carbs 11.5g fat
Please let me know what you think of this recipe...Enjoy!
Kelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables.