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Rehabbed Fish Tacos

Check out Tanya Zuckerbrot’s AOL Health column, “Recipe Rehab”.  Tanya takes reader-submitted favorite recipes and gives them a healthy makeover.

Tanya is a noted dietition, best-selling author of the F-Factor Diet, the founder of the wildly successful lifestyle website, SkinnyandtheCity.com,  and a GG Bran Crispbread fanatic. She heartily recommends GG as the best way to easily add high fiber to any diet.

Below is her spin on Long John Silver’s Baja Fish Tacos.  To read the full article, visit:

www.thatsfit.com/2009/08/13/baja-fish-tacos/

Got a recipe you love, but hate the fattening ingredients? Submit it to Tanya’s Recipe Rehab and she will work her magic!

Tanya Zuckerbrot’s Baja Fish Tacos 

Taco

• 1/2 cup GG Sprinkles
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/2 pound cod
• 2 egg whites, beaten
• 8 Romaine leaves, chopped in strips
• 4 single-sized La Tortilla factory wraps (low-fat, low-carb)

• “Light Baja Sauce”
  • 1/4 cup Light Mayo
  • 1/4 cup Greek Yogurt
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon ketchup
  • 1 tablespoon fresh lime juice

  Directions:

  1. Preheat oven to 350 F.
  2. In a shallow dish, combine GG Sprinkles, salt, black pepper and garlic powder. Place egg whites in a separate dish.
  3. Cut cod into four equal pieces. Dip each piece into beaten egg whites and then coat with GG Sprinkles seasoning mix evenly.
  4. Spray Pyrex dish with non-stick cooking spray.
  5. Place seasoned fish into Pyrex dish and put in oven for 12-15 minutes, until lightly browned.
  6. In a separate bowl, mix all ingredients for Baja Sauce.
  7. Lay out 4 tortillas and layer lettuce strips, one piece of fish, and 2 tablespoons of Baja Sauce on each.
  8. Wrap it up and enjoy!

  
  Serves 4

  Nutrition Facts:Per serving (1 taco): 184 calories, 5.5 g fat, 0.5 g saturated fat, 0 g trans fat, 393 mg sodium, 22 g carb, 12 g fiber, 20 g protein