Baja Fish Tacos

• 180 g raw Cod fillet (6.3 oz raw)
• 12 g All-purpose flour (1½ tbsp)
• 30 g (1 egg white) Egg white (1 large egg white)
• 25 g Dry breadcrumbs or panko (0.9 oz)
• 1 g Chili powder (⅓ tsp)
• 0.5 g Ground cumin (¼ tsp)
• 1 g Salt (⅛ tsp)
• 3 g Vegetable oil spray (⅔ tsp)
• 60 g raw Shredded cabbage (2.1 oz raw)
• 12 g Lime juice (¾ tbsp)
• 45 g Nonfat Greek yogurt (3¼ tbsp)
• 5 g Chipotle in adobo (1 tsp)
• 75 g (3 tortillas) Small corn tortillas (3 small tortillas)
• 30 g raw Avocado (1.1 oz raw)
• 4 g raw Cilantro (¼ cup chopped)
• 30 g Salsa (1.1 oz)

You'll need: Air fryer (or oven and baking sheet), 3 shallow bowls, Small bowl, Dry frying pan, Cutting board and knife.

Method

1. Bread the fish

   Heat the air fryer to 200°C (400°F). Pat the cod dry and cut it into strips about 2 cm (¾ inch) wide. Mix the flour with half the salt in one bowl, put the egg white in another and mix the breadcrumbs with the chili powder and cumin in the third. Coat the strips in flour, egg white, then crumbs.

   Dry fish is what lets the coating cling.

2. Air-fry the fish

   Spray the strips with the oil and air-fry for 8–10 minutes, flipping halfway, until golden and the fish flakes easily, 63°C (145°F) in the middle. No air fryer? Heat the oven to 220°C (425°F) at the start and bake on a lined baking sheet instead, turning halfway; each batch takes about 5 minutes longer.

   Handle the strips gently when you flip them. The crust is delicate.

3. Make the slaw and crema

   Toss the cabbage with half the lime juice and a pinch of salt. Mash the chipotle into the yogurt with the rest of the lime juice to make the crema. Slice the avocado and chop the cilantro.

   Chipotle is hot. Start with a little and add more to taste.

4. Warm the tortillas

   Warm the corn tortillas in a dry pan for about 20 seconds per side, until soft and flecked with brown.

   Warm tortillas bend without breaking.

5. Fill the tacos

   Divide the fish between the tortillas and top with the slaw, crema, avocado, salsa and cilantro.

   Slaw on top of the fish keeps the crust crisp.

Swaps

• Cod fillet → Tilapia filletA mild, cheaper white fish with about the same cooking time.
• Corn tortillas → Small flour tortillasSofter and easier to fold, about 40 kcal more.