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Scale back fat in fish tacos

Associated Press
Published July 18, 2007

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Fish tacos are extremely popular in coastal areas of Mexico, and it's no wonder.

The local catch of the day is battered, deep-fried and served wrapped in corn tortillas along with a variety of salsas, chopped vegetables and crema, a rich Mexican version of sour cream.

If it weren't for the deep-frying, this would be a healthful meal. But it's easy to clean up this dish for a diet-conscious palate. The secret to this beer-battered fish taco recipe is a pan-frying technique that makes crunchy fish with a fraction of the fat.

Cooking the fish in a nonstick skillet makes it possible to use a small amount of oil without having the pieces stick to the bottom. A well-seasoned cast iron skillet also works, though you might need to use a bit more oil.

Canola oil is best for the frying because it adds no perceptible flavor and has a high heat tolerance.

For the fish, select any firm, mild-flavored fish, such as tilapia. Cut the fish into bite-sized pieces, and dip it in a spicy beer batter. The beer adds a malted flavor, and the carbonation keeps the coating light and airy.

Different styles of beer will add different character to the batter, so choose one that suits your tastes. Darker beers tend to add more flavor.

Cook the fish in two batches so the pan doesn't get overcrowded. If the pieces are too close together they won't brown and crisp up as well.

It's important to pay close attention to the temperature of the pan, especially after the first batch is cooked. You may need to adjust the heat to keep the fish from getting scorched.

The results should be golden-brown, crunchy fish pieces. Keep in mind that, unlike deep-fried foods, these fish nuggets will get soggy rather quickly, so it's best to eat them right away. In a pinch, you can recrisp the fish by baking in a 375-degree oven for 20 minutes.

Soft corn tortillas are traditionally used for fish tacos, but you can use flour tortillas if you like. To warm the tortillas, wrap the whole stack in foil and place them in a 300-degree oven for about 10 minutes.

As for the taco toppings, light sour cream makes a good substitute for the Mexican crema, and you can use just about any other condiments you like. Fresh or jarred salsas work, also chopped vegetables such as tomatoes, onions, lettuce and cabbage.

Canned whole black beans also make a tasty topping and add extra protein and fiber. Make sure to rinse the beans in a mesh stainer to wash away unwanted sodium.

Fresh peach salsa is a delightful accompaniment for these tacos, especially in the summer when the fruit is at its best. If you don't have peaches, you can use diced nectarines, mango or even watermelon.

 -- Jin Romanoff, Associated Press 

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Beer-Battered Fish Tacos

5 tablespoons all-purpose flour

1/4 teaspoon ground cumin

1/4 teaspoon dried oregano

1/4 teaspoon salt, or to taste

1/4 teaspoon cayenne pepper

1/2 cup beer

1 pound tilapia fillets, cut into 1- by 2-inch strips

4 teaspoons canola oil, divided

8 soft corn tortillas, warmed

- In a medium bowl, combine flour, cumin, oregano, salt and cayenne. Whisk in the beer to create a batter. Place half of the tilapia pieces in the batter and turn to coat.

- Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. One at a time, pick up each piece of fish and allow excess batter drip back into the bowl. Add the fish to the pan, placing each piece into a bit of the oil.

- Cook until crispy and golden, 2 to 4 minutes per side, then transfer to a plate and loosely cover with foil.

- Coat the remaining fish pieces with batter and fry in the remaining oil. Adjust heat if necessary for even browning. Serve immediately with warm corn tortillas.

Start to finish: 35 minutes

Servings: 4

Nutritional information per serving: 242 calories; 7g fat (1g saturated); 48mg cholesterol; 21g carbohydrates; 23g protein; 2g fiber; 234mg sodium.

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Fresh Peach Salsa

1 1/2 cups peeled and diced ripe peaches

1/4 cup finely chopped red onion

3 tablespoons lime juice

1 tablespoon rice vinegar

2 tablespoons chopped fresh cilantro

- In a medium bowl combine all ingredients and toss to coat.

Start to finish: 10 minutes

Servings: 4

Nutritional information per serving: 50 calories; 0g fat (0g saturated); 0mg cholesterol; 13g carbohydrates; 0g protein; 1g fiber; 2mg.

 

[Last modified July 18, 2007, 14:14:36]