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Wednesday, June 17, 2009

Fish Tacos

INGREDIENTS
1/4 cup low-fat mayonnaise
2 tablespoon cider vinegar or lime juice
1/2 teaspoon sugar
8 ounce cabbage coleslaw mix
2 tablespoon chopped cilantro or parsley
1 pound firm white fish, such as tilapia, cod, catfish
1 teaspoon salt (optional)
1/2 teaspoon ground pepper
1/4 cup milk
1/2 cup panko or other bread crumbs
1/4 cup canola or other cooking oil
8 item corn or flour tortillas

PREPARATION
To make coleslaw, in large bowl, whisk together mayo, vinegar and sugar. Stir in slaw mix and cilantro; toss to coat. Chill until time to serve. Meanwhile, cut fish into 1-by-2-inch strips or chunks; season with salt and pepper. Pour milk into a shallow dish. Spread bread crumbs on a plate or waxed paper. Dip fish in milk, then dredge in crumbs; gently shake off excess. In saut├ępan, heat oil. Fry half the fish on both sides until golden, about 6 minutes total. Transfer to a baking sheet; keep warm in 200°F oven. Repeat with remaining fish. Cook tortillas according to package directions. Assemble tacos with slaw and fish. Add garnishes.
Optional garnishes: lime wedges, cilantro sprigs.

YIELD
4 Serving/s

Nutritional Information
Per serving: 383 calories, 35 grams carbohydrate, 63 milligrams cholesterol, 16 grams fat, 27 grams protein, 208 milligrams sodium