I am a caviar girl on a bologna budget and fresh water fish is not always a viable option. So... looking to trim the food budget, I reluctantly bought a very large $10.00 bag of frozen sole at Superstore (to try it) and made these easy and healthy fish tacos with slaw.
I don't like that 'fishy taste' that often accompanies salt water fish, so I tried this food hack, where you soak the fish milk to remove the fishy taste and it worked! So if you want to get rid of that 'fishy' taste you get from salt water fish and save money, use frozen fish and defrost fillets in MILK. Yes, this really works! I didn't even think I would like fish tacos, much less LOVE them. Because of this little food hack, now I do! This recipe is 3 WW points on the blue plan.
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You don't need to use expensive fresh fish to make amazing and easy fish tacos. And I mean AMAZING - we ate these fish tacos for dinner 3X this week~!
Never having been a fan of sole or any salt water fish for that matter, I had little hope that I would ever actually enjoy eating salt water fish, much less frozen salt water fish. In fact, I envisioned choking it down (likely with some wine) and consoling myself with the notion that perhaps I could lose a few pounds during this money-saving journey.
🥘 Ingredients
Sole is the best frozen fish for this fish taco recipe because the milk trick works really well with it, but you could substitute another salt water fish. For these tacos, you'll need:
- sole (or other salt water fish)
- milk
- bag of coleslaw or broccoli slaw
- cajun seasoning
- hard taco shells (or you can use soft)
- cilantro leaves
- salsa
- lime wedge
- lime juice
- mayonnaise
- agave
- salt
💭 How to get rid of fishy taste
Use milk! If you like the price of frozen salt water fish, but not the 'fishy taste', you will love this cooking hack! You simply soak the fish in milk for about 1-1.5 hours and you will be blown away by how well it works.
I really can't say that, even for a minute, I thought this little food hack would actually work. Because, if this worked, then why hadn't I heard of this years ago??! Or wait a minute....
MAYBE THERE ARE PEOPLE OUT THERE WHO ACTUALLY LIKE THAT FISHY TASTE?
I found that hard to fathom. But it could be true. Yet, there must be millions of others just like me who hate that fishy fish taste? I guess I just assumed nothing could be done so I really never made an effort to search for a solution and simply avoided salt water fish. But after giving up on fishy fish forever, I am now back in the salt water fish game!
So, if you are looking for recipes for fish tacos with slaw, want to eat a healthy, delicious easy dinner recipe, while saving money on food, then give this recipe a try!
If you like this recipe, you may like my Two Cheese Tuna Mexi Melts:
My Amazon Recommendations (affiliate links)
📋 Healthy Fish Tacos Recipe
Ingredients
For the fish taco slaw:
- 1 bag coleslaw or broccoli slaw 397g/14oz
- 4 green onions thinly sliced
- ½ cup golden greek deli - sliced peperoncini or tamed jalapenos or any hot pepper
- 1 clove garlic or 1 tsp of minced garlic in jar, minced
- 2 tbsp lime juice fresh is best
- 4 tbsp low-fat mayonnaise
- 1 tsp agave or use honey or sugar as substitute
- ¼ tsp salt
For the fish:
- 3-4 cups of milk for soaking/defrosting
- ½ tsp salt
- ¼ tsp freshly ground pepper
- ¼ tsp cajun seasoning
- 1 ½ pounds sole or other salt water fish
- 8 hard taco shells
Garnish
- cilantro leaves to garnish
- lime wedges to garnish
- Salsa to garnish
Instructions
- Defrost the fish pieces in a shallow pan (bottom of a broiler pan or large cake pan or roaster for 1-1.5 hrs) covered in milk (I used 2% milk) and flip halfway through the defrosting if the milk isn't completely covering the fish. I defrosted it on the counter, but you could put it in the fridge. You could do this overnight in the fridge, as well.
- Once fish is fully defrosted (which should only take 1-1.5 hrs) on the counter, prepare the fish: Drain the milk, then pat the fish dry with paper towels (you will need quite a few).
- Heat non- stick pan to medium-high and fry fish, sprinkling salt, pepper and cajun seasoning. Cook until there is some browning on bottom, then reduce to medium-low, Break apart as you cook and cook until flaky (about 10 - 15 minutes)
- To prepare the slaw, place the coleslaw in a bowl and sprinkle with ¼ teaspoon of salt. Whisk together the minced garlic, lime juice, agave and mayonnaise and add to coleslaw. Pour over the broccoli mix and toss to combine. Mix in tamed jalapenos or peperoncini.
- Meanwhile, soften the taco shells by placing them in the microwave for 5-10 seconds.
- Serve the fish on a platter with the taco shells, slaw, cilantro, avocado, lime, and salsa on the side (or in separate bowls), letting each diner assemble his or her own tacos.
Notes
Nutrition Facts
📋 Healthy Fish Tacos Recipe
Amount Per Serving
Calories 168
Calories from Fat 63
% Daily Value*
Fat 7g11%Saturated Fat 1g6%Cholesterol 39mg13%Sodium 567mg25%Potassium 214mg6%Carbohydrates 13g4%Fiber 1g4%Sugar 1g1%Protein 12g24%
Vitamin A 150IU3%Vitamin C 8.9mg11%Calcium 40mg4%Iron 0.6mg3% * Percent Daily Values are based on a 2000 calorie diet.
Nutrition
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Sue Slaght
A caviar girl on a fish budget! I love that line. I had never heard of this way to get rid of the fishy taste. Seems like a great way to save money.
Food Meanderings
Thanks, Sue! Yes, was so glad it actually worked or I'd be choking down that bag of sole (having bad 1970's liver flashbacks)... The whole family loved this meal -tastes a lot fancier than it is!
bigandpinkytoes
I cannot wait to try this hack!
Food Meanderings
Hope you like it! We were totally shocked at how well it worked!
foodinbooks
Absolutely milk works! It's also good for soaking gamier meats, like lamb and even chicken livers. Really helps get rid of that gamy flavor and actually tenderizes the meat, too. I did a blog post where I made chicken liver and fava bean crostini, and I can attest that soaking the livers in milk for 3-4 hours beforehand made all the difference in the world. My method is outlined here if you're interested: https://foodinbooks.com/?s=silence+of+the+lambs
Food Meanderings
awesome- did not know that! I will check it out!
Diane
Hi Teri, have never heard of defrosting fish in milk. I bet that would be great. I love your clever shortcuts for what like a delish meal! Glad you enjoy experimenting!
Terri Gilson
Hi Diane: thanks- yes, it really works! 🙂
Nicoletta @sugarlovespices
I love fresh saltwater fish, but sometimes a good frozen fish will do. And sole is good! I agree that frozen fish taste less "fishy" but didn't know that you could "remove" that fishy taste with milk. Good to know! Those tacos look incredibly delicious and I LOVE fish tacos 😉 .
Terri Gilson
Hi Nicoletta - Thanks! Yes, I wouldn't touch salt water fish before, especially frozen. This has changed all that for me! 🙂
Melissa Griffiths
I don't mind the flavor of fish, but man, that slaw sounds so good! I've got to shake up my taco game!
Terri Gilson
Thanks, Melissa! Yes, it's really yummy slaw!
Natalie Browne
i love fish tacos and these look great! I’ve never heard of soaking fish in milk, but that’s such a cool little hack to remove the fishy taste.
Terri Gilson
Hi Natalie; Thanks! Yes, it's amazing that it actually works! 🙂
Gabby G
What a great idea, I didn't know that! Although I do like salt water fish, but I cannot stand river and lake fish though, I feel like they taste too "fishy". haha I guess we all have different tastes, but it's good to know you can "remove" the taste. I wonder if it works for lake fish too?
Terri Gilson
Hi Gabby, That is funny that you find the opposite fishy taste! I'm not sure if that would work with fresh water, as I have never tried it (I just love it!) but you could certainly give it a go 🙂 I'd love to hear your results if you do try it!