Bass Fish Tacos - KNEP - Kentucky Nutrition Education Program

Recipes

Bass Fish Tacos

Servings:4Serving Size:2 tacos with 1/4 cup slaw each
Bass Fish Tacos on a plate with rice and peppers.

Ingredients:

  • 1 tablespoon vegetable oil  
  • 1 pound freshwater bass fish filets (possible substitutions: catfish or tilapia)
  • 1 tablespoon lime juice 
  • 1 teaspoon taco seasoning  
  • For Cole Slaw: 3 cups coleslaw mix
  • 1/4 cup low fat mayonnaise  
  • 2 tablespoons honey  
  • 2 tablespoons lime juice
  • 1/2 medium onion, finely chopped  
  • 1/2 cup chopped cilantro (optional)
  • 8 (4.5-inch) soft corn tortillas  

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. In a large skillet over medium heat, warm the vegetable oil. Add fish fillets and sprinkle with 1 tablespoon lime juice and taco seasoning. Rewash your hands after handling raw fish.
  3. Cook the fish until it begins to turn white around the edges. Until internal temperature reaches 145 degrees F. Flip and cook until the fish flakes easily with a fork. Remove to a platter and cover with aluminum foil to keep warm.
  4. While the fish cooks; in a large bowl, stir together the remaining lime juice, honey and mayonnaise. Add the coleslaw mix and onion to the dressing and mix to coat. If desired, add about 1/2 cup chopped cilantro to the cabbage mixture.
  5. Wrap tortillas in a damp paper towel and place on a microwave safe plate. Microwave for one minute, until warm and pliable.
  6. Place 2 ounces fish and ¼ cup coleslaw mixture in each tortilla. Add additional toppings of choice, if desired.
  7. Refrigerate leftovers within 2 hours.
Source: Cook Wild Kentucky Project

320 calories;12 g total fat; 2g saturated fat; 0g trans fat; 80mg cholesterol; 500mg sodium; 28g carbohydrate; 2g fiber; 13g sugars; 24g protein; 10% Daily Value of Vitamin D; 6% Daily Value of Calcium; 6% Daily Value of Iron; 8% Daily value of Potassium