Meatless Monday

The Chef In Pearls | Monday, April 27 th, 2015 | In ,


I originally wrote this post as a guest on another blog. It was Taco Tuesday. I never shared it with my readers so today you guys get it as Meatless Monday because well it’s Monday. Why not have a meat free day? We all want to be a little more conscience when making food choices so here’s one to add to your repertoire. Actually you can still have Fish Tacos just by making just a few changes in how you prepare it all. It’s a matter of taking each ingredient and figuring out healthier alternatives to them. I’ll even share options for flour tortillas. Let’s start. I’m sharing my take on oven fried fish instead doing deep-fried fish, less oil is always better for you. Little changes can go a long way.

Panko Crusted Tilapia


2 Tilapia fillets

¾ teaspoon Old Bay Seasoning

1 Tablespoon Olive Oil or melted butter

1 cup Panko bread crumbs


Pre-heat oven to 400 degrees and lightly spray baking sheet. Prep fish by cutting them into similar sizes for even cooking. Do this by first cutting fillet in 2 down the middle, with knife vertical. You will have one side thicker than the other. Take the thicker side and slice with knife horizontal to the fillet to create 2 pieces. Each whole fillet will make 3 pieces. Place fish in a dish and sprinkle with old bay seasoning. Then cover fish with olive oil make sure both sides of fillet are covered in oil. Por bread crumbs into a place. Take fillet pieces and cover with breadcrumbs, making sure to press crumbs into fillet. Place on a baking sheet. When all pieces have been covered with breadcrumbs and are on baking sheet.  Top fillets with remaining crumbs then drizzle with olive oil. Bake for 8-10 minutes.

Now to assemble our fish tacos. Oh wait I told you I would have some alternatives for that flour tortilla.  Well guess what? I do.  In it’s place you can use a whole wheat tortilla. Yup you read correctly, whole wheat.  They even make spinach and tomato. Just be sure to check the ingredients and make sure it’s made with a vegetable puree and not just food coloring.  The other alternative would be to use a leaf of Romaine lettuce or even Butter lettuce as your shell. Basically you are looking for a vessel to hold all the healthy goodness you are about to create.

So you have your protein and your taco shell. Now it’s time to build your taco. Keep your toppings simply you don’t want to start healthy and then lose it by adding unnecessary condiments with hidden calories. Here are some topping suggestions:


Diced tomatoes

Diced red onions

Shredded lettuce

Corn or black bean salsa

Cabbage or Jicama slaw (non-mayo based)

Cheese (quantity is key…a little goes a long way)

Jalapeno pepper slices

Diced Avocado


You don’t have to use all of the above mentioned. Just a few will do. There you have it, a healthier take on Fish Taco. Hey consider grilling or baking your fish the next time you try fish tacos. Now go forward and make memories. Leave me a comment if you decide to try this recipe or have a new spin on it.