By Grocery List Plus Editorial Staff | Published on June 10, 2026
Serves 8
312 cal · 45 min
Crispy Oven-Fried Fish Tacos
Recipe GLPRe7773b020ffbe3
Golden, crispy baked fish strips made with a whole-grain coating, served in warm corn tortillas with fresh coleslaw, creamy avocado, and vibrant pico de gallo. This healthful dish delivers satisfying crunch without deep frying, perfect for a quick weeknight dinner.
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Ingredients
Cooking spray
1 cup whole-grain cereal flakes
¾ cup dry whole-wheat breadcrumbs
¾ teaspoon ground black pepper, divided
½ teaspoon garlic powder
½ teaspoon paprika
½ teaspoon salt, divided
½ cup all-purpose flour
2 large egg whites
2 tablespoons water
1 pound cod, cut into ½-by-3-inch strips
2 tablespoons avocado oil
2 tablespoons unseasoned rice vinegar
3 cups coleslaw mix
1 avocado, diced
8 corn tortillas, warmed
Pico de gallo, for serving
Directions
Preheat oven to 425°F. Line a baking sheet with parchment paper and lightly coat with cooking spray.
In a shallow bowl, pulse whole-grain cereal flakes into coarse crumbs. In another shallow bowl, combine the cereal crumbs, whole-wheat breadcrumbs, ½ teaspoon pepper, garlic powder, paprika, and ¼ teaspoon salt.
Place all-purpose flour in a third shallow bowl. In a fourth shallow bowl, whisk together egg whites and water until well combined.
Season cod strips on both sides with remaining ¼ teaspoon salt and ¼ teaspoon pepper.
Working with one strip at a time, coat the cod in flour, shaking off excess. Dip into the egg white mixture, then press firmly into the breadcrumb coating, ensuring all sides are well covered. Place on prepared baking sheet.
Lightly spray each coated fish strip with cooking spray. Bake for 15–18 minutes, until the fish is opaque throughout and flakes easily with a fork when tested at its thickest point.
While fish bakes, toss coleslaw mix with avocado oil and rice vinegar. Season to taste.
Warm corn tortillas in a dry skillet or directly over a gas flame until pliable.
Assemble tacos by filling each tortilla with one or two fish strips, a small portion of dressed coleslaw, diced avocado, and a spoonful of pico de gallo. Serve immediately.
Comments
A solid weeknight taco that avoids the deep fryer and leans on pantry staples, though the stated 45 minutes understates the real timeline once you're breading eight portions of fish and managing the oven. Cod is readily available at all Charlotte chains, and avocado, coleslaw mix, and corn tortillas pose no sourcing problems; the whole-grain cereal adds texture without forcing a specialty stop. At roughly $2 to $2.50 per serving, the cost stays reasonable because cod runs $8 to $10 a pound and the breading relies on common pantry items rather than fresh herbs or imported spice blends. The dish suits families and doesn't demand constant attention once the trays go in, though the slaw and avocado call for same-night assembly, so leftovers are a stretch unless you keep them separate and reassemble cold.
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