Tacos aren’t just for Tuesdays. This spin on healthy fish tacos with baked lemon pepper sole makes its an easy weeknight dinner in 20 minutes.
Oh how do I love Baja style tacos, deep fried fish in a warm tortilla with spicy mayo is divine. And I love that they aren’t just a food to eat in Mexico, you can find these tacos everywhere.
And while I don’t believe in “good” or “bad” foods I do know that deep-fried food cannot be a weekly habit for me.
So when High Liner reached out to me to create a different spin on tacos using wild caught lemon pepper sole I was up for the challenge! To celebrate the new year they are sharing 20 dinner ideas that can be made in 20 minutes.
I grew up eating High Liner fish sticks and I still eat their fish as an adult. In Canada I eat fish a couple times a week as it’s so simple to cook.
Sole is a fantastic fish because it’s firm and has a mild, slightly sweet flavour.
These fillets have 14g of protein per serving, are responsibly sourced and have no artificial colours, flavours or preservatives.
But I must admit creating the recipe wasn’t as difficult as I thought.
The sole fillets are delicately breaded and seasoned with lemon and pepper – that made my job pretty easy.
Also you can bake them from frozen so I knew I had a weeknight meal I could make in 20 minutes.
How to Cook Fish
I know I harp on this but I have had overcooked fish so many times that I need to share the secret of cooking fish perfectly.
It’s so easy to cook fish.
Buy a meat thermometer – this one is only ten dollars. It will truly change how you cook. You will never overcook meat or fish again.
Fish is safely cooked when it has an internal temperature of 158°F / 70°C. And that’s really important to know because once it is overcooked it is dry and tough.
It’s the only way to know if you’re safe. And you never have to apologize about overcooking dinner again.
These sole fillets can be cooked in the oven, the stove or barbecue. But for fish tacos I like to put them in the oven so I can do other thing while they cook.
I put a timer on so that the final two minutes I can flip it to broil to make them a bit crispier for the tacos.
Healthy Fish Tacos Recipe
You can make this recipe start to finish in 20 minutes. I am a bit of a keener when it comes to cooking so I often make the salsa the night before so the flavours can meld.
However, it’s not necessary. I also often just make things on the fly and if you have fresh ingredients you know it will be good.
Cook the Sole Fillets
Preheat oven to 450F. Cook for 18 minutes, flipping at the 9 minute mark. Broil for two minutes and remove from oven.
Prepare the Veggies
Tacos are all about colour and texture. I love shredded red cabbage because it’s so vibrant but also gives these healthy fish tacos a crunchiness.
I like the brightness of ABC tropical fruit because it compliments the lemon pepper flavour of the fish. It feels lighter and brighter than a deep fried fish taco with mayo and the spice gives it just enough kick.
Warm the Tortillas
Corn vs flour tortillas? It doesn’t matter it’s your choice. I love the flavour of corn tortillas but they are a bit more fragile and sometimes you need two per taco.
Whichever you choose just warm them a bit on a dry frying pan and then fill with healthy ingredients.
- 1 cup pineapple, diced
- 1/3 cup red bell pepper, diced
- 2 tablespoons red onion, diced
- 2 tablespoons jalapeno, diced
- 2 tablespoons cilantro, chopped
- 2 tablespoons lime juice
- 1/2 teaspoon sriracha or other hot sauce
- 1/4 teaspoon kosher salt
- Combine ingredients and let sit 10 minutes before servings.
Nutrition InformationServing Size 1
Amount Per Serving Calories 20Total Fat 0gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 121mgCarbohydrates 5gFiber 1gSugar 4gProtein 0g
If you love fish tacos too I’d love to know how you make them. Let me know in the comments below!
PIN IT: Healthy Fish Tacos
Disclosure: This is a paid partnership with High Liner, a brand I’ve known since I was a child when I devoured fish sticks. As my tastes grew so did the High Liner offerings although I still love the fish sticks!