Cajun Fish Tacos
Have your toppings ready before cooking the fish so that you don’t have to reheat the fish. As soon as the fish is ready, heat up the tortillas or the pita bread. Serve hot.
Makes 4 Soft Tacos
Preparing the Fish
1 lb catfish fillets*
Bayou Blend (or your favorite salt free Cajun Spice blend)
4 (8 – 10 inch) fat-free flour tortillas OR 2 Pitas (cut in half), warmed
Spray or rub a little olive oil in the bottom of a heavy skillet and heat on medium high heat until the pan is hot but not smoking. Meanwhile, sprinkle the catfish with Bayou Blend to taste. If using a salt –free seasoning blend, you can season with a little salt, if you like.
Place the catfish fillets in the hot skillet and cook about 4 – 6 minutes on each side, turning once, until the fish easily flakes with a fork. Remove from heat and cut into 2-inch pieces.
Warming Flour Tortillas softens them, making them pliable and less likely to break when stuffed. They can be warmed for a few seconds in the microwave, over a gas flame (careful not to burn the tortillas or your fingers!) or on a hot iron griddle.
Pita (pocket) bread can also be used. Simply cut each pita in half and warm in a hot oven on a baking sheet for a few minutes or in the microwave.
Although shredded lettuce and cheese are probably what most people think of when they think of taco toppings, shredded cabbage or bagged coleslaw mix is a better choice. Cabbage has more nutritional value than iceberg lettuce and it won’t wilt like the lettuce tends to from the heat of the fish.
1 cup shredded lettuce or cabbage
2 tablespoons minced parsley
2 tablespoons minced onion
2 tablespoons minced green bell pepper
1 – 2 teaspoons minced jalapeño pepper, optional
2 tablespoons chopped tomato
Put the cabbage or lettuce in a bowl along with 1 tablespoon each of the minced parsley, onion, and bell pepper and 1 teaspoon minced jalapeño pepper, if using. Toss with tongs to blend ingredients.
Reserve the remaining ingredients and the tomato as a garnish.
Sauces add a zing to tacos. For fish tacos, a classic Remoulade, tartar sauce, or your favorite hot pepper sauce are all good choices. I like to blend fat free Ranch Dressing with Trappey’s “Original” Louisiana Hot Sauce.
Assembling the Tacos
For Tortillas: place the warmed tortilla flat on a plate. Put ¼ of the fish in the center – distributing in a line from within 1” of the edge on each side. Sprinkle ¼ of the Topping mixture on top of the fish. Fold in half to form a semi circle. Drizzle with optional sauce and the reserved garnish, if desired.
For Pita Bread: gently open the warmed pita half. Hold pita in one hand. Add ¼ of the fish to the ‘pocket’ and top with ¼ of the topping mixture. Drizzle with optional sauce and the reserved garnish, if desired.
Serve immediately with plenty of napkins!
If Catfish isn’t available or if you don’t like the taste of it, try Tilapia or cold water Cod.
You can use a non-stick skillet to cook the fish, if you like.
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