Healthy low fat baked fish tacos with “grilled” corn

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.

PreTime
35 Minutes
CookTime
55 Minutes
Yield
5 Serving

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on October 24, 2020 21:22

How to Make It

1. Step
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. Step
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. Step
After removing corn, set oven to bake at 425 F.
4. Step
Rinse and pat dry fish. Rub with spice mixture. Finally, coat both sides with sumac.
5. Step
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. Step
Plate and enjoy. Top with chopped tomatoes or pico de gallo.

Ingredients

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

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