Fish tacos, or tacos de pescado, originated in the Mexican state of Baja California. The traditional version features battered and fried white fish, cabbage, pico de gallo (spicy tomato salsa) and Baja sauce, which is made with sour cream, mayonnaise, coriander, lime juice and spices. Corn tortillas are also usually used.

While we love authentic fish tacos, they are deceptively layered with calories, so when we’re trying to be healthy, we instead opt for this baked version by Laura Williams. The chipotle dressing is a standout, giving the tacos a great smoky, spicy kick.

Serves: 4–6

Prep time: 15 minutes

Cooking time: 20 minutes

Ingredients:

For the fish:

  • 500g cod fillet
  • 1 cup breadcrumbs
  • 1 tsp paprika
  • 1 large egg, beaten
  • 3 tbsp flour

For the salsa:

  • 200g cherry tomatoes
  • 2 tbsp olive oil
  • 1 lime
  • 1 tsp chilli flakes

For the chipotle dressing:

  • 3 tbsp mayonnaise
  • 1–2 tbsp hot chipotle sauce
  • ½ lime

For the slaw:

  • 300g shredded cabbage and carrot
  • 1 tbsp mayonnaise
  • 1 tbsp plain yoghurt
  • 1 tsp Dijon mustard
  • splash red wine vinegar

To serve:

  • ½ avocado
  • 6 soft flour tortillas

Method:

  1. To begin, make the fish. Cut the fish fillets into chunks about 2 inches long. Mix the breadcrumbs with the paprika and place in a dry frying pan. Toss for a few minutes until the breadcrumbs take on a golden brown colour. Set aside to cool.
  2. Place the beaten egg in one bowl, the flour in a second bowl and the cooled, browned breadcrumbs in a third bowl. Dip the first piece of fish into the flour, next dip it into the beaten egg and finally place into the breadcrumbs and coat thoroughly before placing it on a baking tray. Repeat these steps until all the fish has been breaded.
  3. Place into a preheated oven at 210°C. Bake for 15–20 minutes, or until golden brown and cooked through.
  4. While the fish is cooking, make the salsa by chopping the tomatoes and placing them into a bowl with the olive oil, juice of a lime, chilli flakes and a twist of salt and pepper. Mix well.
  5. Make the dressing by combining the mayo, chipotle sauce and lime juice in a bowl and mixing well.
  6. To make the slaw, mix the mayo, yoghurt, Dijon mustard and red wine vinegar in a bowl. Add in the shredded vegetables and mix until well combined.
  7. Slice the avocado and set aside.
  8. To toast the tortillas, place on an open-gas flame and turn every few seconds until charred lightly and warmed through (around 15–20 seconds).
  9. To assemble, place a spoonful of the slaw onto each taco. Break 2–3 pieces of the baked fish over the slaw and top with a little salsa, a few slices of avocado and a generous drizzle of the chipotle dressing.

Baked Fish Tacos

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