Crispy (Not Fried) Fish Tacos

These fish tacos would have you believe you are eating a rather naughty preparation, but you'd be wrong. Broiling cod that has been lightly coated in an egg wash and seasoned panko crumbs brings about a flavorful, yet healthy, crunch. Taco Tuesday's anyone?

Makes 4 servings, 3 tacos per serving; 485 Calories, 27.5g Protein, 14g Fat, 60g Carbohydrate

Taco Ingredients

  • 1.25 pounds fresh cod, cut into bite-sized chunks
  • 1 egg
  • 1 TBSP cayenne powder (less if you like less spicy food)
  • 1 TBSP garlic powder
  • Salt and pepper added per your preference
  • 2 cups panko breadcrumbs
  • 12 soft corn tortillas
  • 1 avocado, mashed
  • Shredded cabbage
  • Fresh lime wedges

Sauce Ingredients

  • 1/4 cup mayonnaise (full fat - no fake ingredients!)
  • 2 TBSP ketchup
  • 1 TBSP Sriracha


  1. Preheat your broiler. Cover a baking sheet with a sheet of tinfoil that is lightly sprayed with cooking oil.
  2. Whisk egg in a medium sized bowl and then place all cod pieces into the bowl. Stir to coat. In a separate bowl, combine bread crumbs and seasonings and stir to combine. 
  3. Take one piece of cod at a time and coat it in the panko mixture before placing it in a single layer on the baking sheet. Continue until all pieces of cod are completely coated. You may need to make more mixture if your cod filet is slightly larger than 1.25 lbs.
  4. Broil the cod for 5-8 minutes until the fish is cooked through and the coating becomes browned. If you test a piece, the fish should be flaky in the middle.
  5. While the cod is broiling, combine the sauce ingredients in a small bowl. 
  6. To assemble tacos, place a thin coating of mashed avocado on each corn tortilla and then layer with shredded cabbage, fish, lime juice and a drizzle of sauce. Fold and enjoy!


Karen Berenson