Pan-Fried Fish Tacos with corn salsa, homemade taco sauce, and cabbage slaw is a balanced meal. This dish contains protein, carbohydrates, vegetables, and healthy fat. Fish Taco is portable, shareable, and has that summery spritz that warms a cool, fall evening.
It also has a heritage going back at least several hundred years to the coastal areas of the Baja Peninsula. Fishermen there have long encased their fresh fire-roasted catch in stoneground tortillas.
The traditional Spanish-inspired Baja fish taco is fried fish wrapped in a corn tortilla accompanied by tomato, chili, and herbs. Like the canvas that it is, the fish taco can be anything from grilled Hawaiian mahi-mahi to a Cajun tilapia or an Aaron Sanchez-inspired seared tuna in upscale New York.
My version is the Pan-Fried Fish Tacos that is made with a corn salsa, my own taco sauce, accompanied by a cabbage slaw. Admittedly, I have drawn my inspiration for this dish from various sources. Living in the Bay Area, I am no stranger to the fish taco and my kids have grown up with it. But I have also had the privilege of tasting variations from Hawaii to the Caribbean, and this recipe highlights what I think is the best of every version I have sampled.
The inspiration for pan-frying the fish is from the Caribbean. On the other hand, I love Hawaii’s use of novel and brightly colored salad to make the accompanying slaw that brings out the rich, deep flavors when used with a multigrain taco. It makes for a colossal explosion of flavors and textures.
I also think that my recipe is a healthier version because the fish fillets are pan-fried over low flame using very little oil. While admittedly taking a slightly longer time, I find that cooking over a low flame improves the flavor of the dish. Studies show that they prevent overcooking and also reduce nutrient loss that is usually the result of cooking on high heat.
The salsa can be traced back to pre-Spanish South America and has reputedly been used by the Aztecs, Incas, and Mayans. I love using salsa in all its varieties. Tomato with onions and chili peppers are low in calories and high in fiber power foods that naturally help boost immunity.
I have elected to use corn salsa because the fiber helps you stay full longer and its sweetness sets a great contrast to the tangy, acidic flavors of the rest of the salsa ingredients. Accompanying this is the slaw that is also made from scratch using red cabbage.
The taco is a simple, yet fantastic palate that allows me to experiment and express my creativity using colorful veggies. I ground leeks with yogurt to act as a dressing for the red cabbage which added yet another dimension to the flavor. It also makes it healthier than using mayonnaise.
My son who studies in London insists that I make fish tacos every time he visits us. The crispy fried fish slathered with a healthy salsa and a crunchy salad is something that he perennially enjoys. I am happy to share such dishes on my blog. My kids are my prime testers. Having grown up with a variety of cuisines at home, they seem to have developed a discretionary palate. My blog enables my children to cook these dishes themselves.
Ingredients:
1. Salsa: I used corn to make the salsa, but you can also use pineapple, mango, or roasted corn. They all provide slightly different flavor profiles, and a lot depends on the fish and the preparation.
2. Slaw: Coleslaw is derived from the Dutch kool (cabbage) and sla (lettuce). While typically made with mayonnaise, any slaw consists of shredded vegetables that have been dressed in a vinegar-based liquid. I chose to use red cabbage and yogurt, but you can use anything from radishes to kohlrabi.
3. Salad: While the taco pouch has many healthy vegetables, I like to use the salad, in this case, as a palate cleanser. With so many rich flavors in every single bite, a green salad or fruits salad provides a refreshing tongue break.
4. Taco Sauce: The taco sauce is a convenience. Just as a regular salsa, taco sauces contain tomato, onions, and chilis. The main difference is that you cook and purée these ingredients with vinegar or lemon juice to make it tangier that can be drizzled on the taco. Homemade taco sauce is simple and easy to make and can be refrigerated for future use.
5. Taco Shells: Many of us are used to the deep-fried, hard taco shell that we can buy commercially. I elected to just warm the tortillas as a healthier alternative to deep frying. While the traditional Mexican tacos are open faced sandwiches made from corn, I prefer to use multigrain tortillas because of the fiber content and the obvious heart-healthy benefits of mixed whole grains.
6. Fish: Typically, I tend to use saltwater white fish, such as snapper, mahi-mahi, grouper, flounder, halibut, or cod. I have also used farm raised freshwater fish such as tilapia and catfish. The real trick is to find a fish that has a mild flavor. Some advocate the use of salmon, although I have not tried it so far for this dish. I pan-fried the fish fillets with a healthy batter made with chickpea flour.
7. Garnish: It is not an authentic fish taco if it does not have lime. For a refreshing zing, you can add avocado and my personal favorite, cilantro as a garnish.
How to make Pan-Fried Fish Tacos:
- How to pan-fry the fish fillets:
- How to make the cabbage slaw:
- How to make the the taco sauce:
- How to make the corn salsa:
- How to make the salad :
- How to assemble the Pan-Fried Fish Tacos:
- 1. How to pan-fry the fish fillets:
- Combine all the ingredients for the marinade. Marinate the fish fillets for 10 minutes.
- Whisk the ingredients for the batter with a fork.
- Dip each fillet in the batter, ensuring that the fillet is coated on all sides. Heat a nonstick pan with one tablespoon of olive oil. On medium heat, place each fish fillet and pan-fry for 6 minutes on one side.
- Flip each fillet and fry for another 6 minutes on the other side or until golden brown. Drain on kitchen paper and keep aside.
2. How to make the cabbage slaw:
- Sauté the leek and garlic for 1 minute.
- Grind all the ingredients for the slaw together.
- Cut the red cabbage into thin strips and drizzle the slaw on them just before serving.
3. How to make the taco sauce:
- Heat avocado oil in a small pan, and sauté all the ingredients together for 3 minutes.
- Cool and grind to a smooth, fine sauce.
4. How to make the corn salsa:
- Mix all the ingredients together and keep aside.
5. How to make the salad:
- Mix all the ingredients.
6.How to assemble the Pan-Fried Fish Tacos:
- Warm the tortillas for a few seconds. Place some salad in the center and then the fish fillets.
- Sprinkle some cabbage and drizzle the slaw. Spoon some corn salsa and sprinkle some lime juice. Drizzle some taco sauce on top. Garnish with chopped cilantro, avocado slice, and/or Cojita cheese.
You could also try Healthy Shrimp Fajitas and Mexican Corn Salad if you want to explore Mexican food.
1. Boneless fish fillets made into bite-size pieces is a viable option.
2. Do not prepare the tacos much in advance as they can get soggy.
3. Warm the tortillas before serving for a healthier alternative to the deep fried tacos.
Pan-Fried Fish Tacos
Equipment
- Stovetop
Ingredients
For the fish marinade:
- ½ lb tilapia fillets bite-size
- ½ tsp cayenne powder
- ½ tsp salt
- ¼ tsp black pepper powder
- ½ tsp cumin powder
- 2 cloves garlic minced
For the fish batter:
- 2 tbsp corn starch
- 6 tbsp chickpea flour
- ½ tsp salt
- ½ cup water
- 1 tbsp olive oil for pan frying
For the cabbage slaw:
- ½ cup red cabbage julienne
- ½ cup Greek yogurt
- ¼ cup leek chopped
- 1 clove garlic minced
- ½ lime juice
- 2 sprigs cilantro (or oregano)
- ¼ tsp salt
For the taco sauce:
- 1 tsp avocado oil
- 1 onion small
- 3 tomato
- 1 clove garlic
- ¼ tsp cumin powder
- 4 red chili
- ¼ tsp salt
For the corn salsa:
- ½ cup mango diced
- 1 cup fresh corn kernels
- ¼ cup onion chopped fine
- 1 jalapeno pepper chopped
- tajin seasoning
For the salad:
- 4 leaves lettuce chopped
- 2 baby carrots shredded
- ½ red onion small
- 1 tomato small, sliced
- baby radish sliced
For Pan-Fried Fish Tacos assembly:
- 6 tortilla multigrain
- a few cilantro
- 1 avocado sliced
- Cojita cheese optional
Instructions
How to pan-fry the fish fillets:
- Combine all the ingredients for the marinade. Marinate the fish fillets for 10 minutes in the marinade.
- Whisk the ingredients for the batter with a fork.
- Dip each fillet in the batter, ensuring that the fillet is coated on all sides. Heat a nonstick pan with one tablespoon of olive oil. On medium heat, place each fish fillet and pan-fry for 6 minutes on one side.
- Flip the fillets and fry for another 6 minutes on the other side or until golden brown. Drain on kitchen paper and keep aside.
How to make the cabbage slaw:
- Sauté the leek and garlic for 1 minute.
- Grind all the ingredients for the slaw together.
- Cut the red cabbage into thin strips and drizzle the slaw on them just before serving.
How to make the taco sauce:
- Heat avocado oil in a small pan and sauté all the ingredients together for 3 minutes.
- Cool and grind to a smooth, fine sauce.
How to make the corn salsa:
- Mix all the ingredients together and keep aside.
How to make the salad:
- Mix all the ingredients.
How to assemble the Pan-Fried Fish Tacos:
- Warm the tortillas for a few seconds. Place some salad in the center and then the fish fillets.
- Sprinkle some cabbage and drizzle the slaw. Spoon some corn salsa and sprinkle some lime juice. Drizzle some taco sauce on top. Garnish with chopped cilantro, avocado slice, and Cojita cheese.
Notes
- Store-bought taco sauce can be used instead of making it at home.
- Cojita cheese is optional and so is the salad. I like to add more veggies to the tacos that makes them filling.
Nutrition
Turned out great!
Thanks!
I prefer pan frying over other types of cooking. Thanks for sharing this recipe!