Healthy low fat baked fish tacos with “grilled” corn

Hey everyone, it is me, Dave, welcome to our recipe page. Today, I will show you a way to prepare a distinctive dish, Healthy low fat baked fish tacos with “grilled” corn. One of my favorites. This time, I will make it a bit unique. This is gonna smell and look delicious.

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Many things affect the quality of taste from Healthy low fat baked fish tacos with “grilled” corn, starting from the type of ingredients, then the selection of fresh ingredients, the ability to cut dishes to how to make and serve them. Don't worry if you want to prepare Healthy low fat baked fish tacos with “grilled” corn delicious at home, because if you already know the trick then this dish can be used as an extraordinary special treat.

As for the number of servings that can be served to make Healthy low fat baked fish tacos with “grilled” corn is 1 serving. So make sure this portion is enough to serve for yourself and your beloved family.

Just in addition, the time it takes to cook Healthy low fat baked fish tacos with “grilled” corn estimated approx 20 minutes.

To get started with this particular recipe, we have to prepare a few components. You can have Healthy low fat baked fish tacos with “grilled” corn using 18 ingredients and 6 steps. Here is how you can achieve that.

I was craving a fish taco so I made this low fat version. It would be better with corn tortillas but I only had whole wheat flour tortillas.

It uses frozen corn that you broil in the oven to mimic grilled corn. And healthy sautéed veggies in water. No oil is used except to grease the baking dish.

I also used dried Sumac instead of lemon juice. Sumac has a sour taste and I don’t tolerate citrus well. Turned out really good. The fish was flavorful and not dry.

Ingredients and spices that need to be Take to make Healthy low fat baked fish tacos with “grilled” corn:

1. 2 corn tortillas or 1 flour tortilla (organic preferred)
2. 1 serving of cod or another white fish (approximately 3 oz), defrosted if previously frozen
3. 1 baby bok choy or half a regular bok choy or equivalent amount of cabbage, chopped
4. 1/2 a red bell pepper
5. 1/2 cup frozen corn
6. 1/2 tsp sumac
7. Spice rub mixture
8. 1/2 teaspoon paprika
9. 1/4 teaspoon cumin
10. 1/4 teaspoon salt
11. 1/4 teaspoon dried oregano
12. 1/8 teaspoon garlic powder
13. 1/8 teaspoon black pepper
14. Pinch cayenne
15. Pinch coriander
16. Olive oil (for greasing pan)
17. Chopped tomatoes or pico de gallo as a garnish (optional)
18. Cilantro as a garnish (optional)

Instructions to make to make Healthy low fat baked fish tacos with “grilled” corn

1. Preheat oven to 450 F on broil. Spread corn on a silicone mat (make sure your mat is rated for 450 degrees). Set mat on tray on top shelf of oven. Broil for 10-12 minutes or to desired doneness. In my oven this takes 12 minutes but keep an eye on it.
2. Chop bok choy (or cabbage) and red peppers. Add some water to a pan and turn on medium heat. Add veggies and lightly season with salt, paprika, and cumin. Saute until water has evaporated and veggies have reached desired doneness and caramelization. If water disappears before they’re done, add some more water or put a lid on the pan to finish cooking.
3. After removing corn, set oven to bake at 425 F.
4. Rinse and pat dry fish. Rub with spice mixture. Finally, coat both sides with sumac.
5. Coat bottom of pan with a little olive oil and add fish. Bake for 6 minutes per 1/2 inch thickness. It should flake easily at the thickest point, and the internal temperature should be 140 F.
6. Plate and enjoy. Top with chopped tomatoes or pico de gallo.

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