Fish Tacos with Corn and Black Bean Salsa

You can’t easily find fish tacos or fajitas that aren’t deep-fried or served in a fried taco shell. Try my take for an outstanding, healthier recipe. Be sure to use a firm white fish so it doesn’t flake.

1. Preheat the oven to 425°F. Line a baking sheet with foil sprayed with vegetable oil.
2. Sauté the corn until light brown and add the red pepper and sauté for 2 minutes. Remove from the heat, cool and add the red onion, beans, cilantro, jalapeños, garlic, lemon juice, olive oil and salt and pepper.
3. Mix the egg and milk in a bowl. Mix the panko and chili powder in a bowl. Dip the fish pieces in the milk mixture, then in the crumbs. Place on a baking sheet and bake for 10 minutes or just until fish is cooked.
4. Warm the tortillas in a microwave oven for 20 seconds. Divide the fish, guacamole, corn salsa, lettuce and sour cream among the tortillas. Fold and serve.

1 cup corn
¾ cup diced red pepper
¼ cup diced red onion
¾ cup canned black beans, drained and rinsed
¼ cup cilantro
1 tsp minced jalapeño peppers
1 tsp garlic
2 Tbsp lemon juice
2 tsp olive oil
pinch of salt and pepper
1 egg
1 Tbsp 2% milk
1½ cups panko crumbs
¼ tsp chili powder
1 lb basa cut into 2-inch cubes
6 small flour tortillas
1⁄3 cup guacamole
2 cups chopped romaine lettuce
1⁄3 cup reduced-fat sour cream

Makes 6 servings.

Preparation time: 20 minutes
Cooking time: 12 minutes
Make ahead: Prepare the salsa and fish early in the day. Cook just before serving.

Nutritional Information per Serving
Calories 342
Carbohydrates 42.7 g
Fibre 5.7 g
Protein 23 g
Total fat 8.3 g
Saturated fat 2.4 g
Cholesterol 88 mg
Sodium 490 mg