Looking for some tasty fish tacos? Well, your search ends here. Our sea bass tacos recipe features delicious fish fillets with refreshing orange and crunchy cabbage wrapped inside tender-crisp tortillas, perfect for lunches or dinners.
Are Sea Bass Tacos Healthy?
Yes, our sea bass tacos are relatively healthy, here are some reasons why:
First, sea bass is a wonderful source of protein. Plus, this type of fish is rich in vitamins and minerals, especially vitamin D, potassium, and other B vitamins. It is also listed among the top 12 healthiest fish to eat by Healthline.
Next, for the wrap, we use corn tortillas. Made from whole grains, these thin, flat Mexican pancakes offer a high-fiber content and a considerable amount of protein, while being low in calories and sodium. If you want an even more nutritious option, you can try the famed blue corn tortillas.
Our recipe also calls for other healthy ingredients that help boost the nutrition profile of the dish. With the presence of orange, cabbage, red cabbage, lemon juice, and Greek yogurt on the list, one serving contains a significant amount of vitamin C, providing more than 50% of your recommended daily intake.
Overall, for less than 500 calories, one sea bass taco packs a healthy punch and will help you stay satisfied and fulfilled.
Ingredients for This Recipe
- For the Filling
Our filling features a light and savory pan-seared sea bass fillet on a bed of refreshing orange and cabbage mix, with red onion slices and chopped coriander for a boost of flavor.
To avoid the sea bass sticking to the surface while frying, we first add the fillets to a medium-heated pan with olive oil, then as they cook, sprinkle the seasonings evenly on both sides. And these seasonings can’t be any simpler: just salt and pepper!
We also toss shredded cabbage with vinegar and sugar for a delicious sweet-and-sour taste, which pairs beautifully with the refreshing juicy feel of the orange.
Last but not least, a few slices of red onions and chopped coriander add a pop of color and lift the overall flavor of our dish.
- For the Tortilla
We use yellow corn tortillas as the wrap for our tacos. These are mildly sweet with a lovely corn fragrance and a coarse texture. When baked, they produce that beautiful golden-brown color with a delicious crust, while the body that holds in the filling remains tender.
- For the Sauce
This 3-ingredient sauce is super simple yet very tasty. You just need to whisk up plain Greek yogurt, ketchup, and Japanese mayonnaise for a sour and creamy sauce with a gorgeous pinkish look.
What to Serve with
Sea bass tacos are all the more delicious when combined with other bright-flavored salads. Here are some awesome side dishes that we recommend:
- Chickpea Salad Recipe
- Corn Salad Recipe
- Classic Three Bean Salad Recipe
- Mushroom Salad Recipe
- Healthy Pico de Gallo Recipe
How to Make Sea Bass Tacos
Today's sea bass tacos recipe makes a delicious main with light-tasting sea bass on a bed of mouth-watering orange and cabbage that will satiate you right away!
- by Tuyet Pham, Luna Regina, 2022-09-24
- cook TIME 15 mins
- prep TIME 10 mins
- total TIME 25 mins
- COURSE Main Course
- CUISINE American, Mexican
- SERVINGS servings
- CALORIES 459 kcal
INGREDIENTS
- 24 oz sea bass fillets
- 8 6-inch corn tortillas
- 2 tbsp olive oil
- 6 oz orange (peeled and cut into wedges)
- 2 oz cabbage (shredded)
- 4 oz red cabbage (shredded)
- 1 oz red onions (sliced)
- 2 tbsp vinegar
- 1 tbsp sugar
- 1/4 cup coriander (roughly chopped)
- 1/2 tbsp lime juice
- 1/2 tsp ground black pepper
- 1/4 tsp salt
- 2 tbsp plain Greek yogurt
- 2 tbsp Japanese mayonnaise
- 1 tbsp Heinz ketchup
INSTRUCTIONS
Prep:
Get the leftover bones out of the sea bass: There is no need to wash the fillets if you purchase them in a package. Just touch the flesh to see if there are any tiny leftover bones, then use a tweezer to pluck them out.
Shred the cabbage: Rinse the cabbage and pat dry using a paper towel, then cut it in half. Cut each half into halves again, then thinly slice each quarter to make shreds. Remember to leave out the white stems of each quarter.
Cut the orange: Use a sharp knife to slice off the top, and then down the sides. When finished, cut off the other end, then cut along the white membrane into segments and each segment into halves.
Slice the red onion: Halve the red onion lengthwise and peel off the skin. Next, cut off the stem end and the root end of each half, then thinly slice it crosswise.
Roughly chop the coriander.
Cook:
Marinate the cabbage: In a medium/large mixing bowl, mix 2 tbsp vinegar and 1 tbsp sugar, then add in 2 oz cabbage and 4 oz red cabbage. Toss well to coat evenly.
Pan sear the sea bass: In a skillet over medium heat, add 2 tbsp olive oil, then place 24 oz sea bass fillets skin-side down and cook for 5 minutes. Then, flip sides and cook for 3 more minutes. (While cooking on both sides, sprinkle the fillets with 1/4 tsp salt and 1/2 tsp ground black pepper.) Remove from the heat when done.
Make the sauce: In a small mixing bowl, add 2 tbsp Japanese mayonnaise, 2 tbsp plain Greek yogurt, 1 tbsp Heinz ketchup, and 1/2 tbsp lime juice. Stir to combine.
Bake the tortillas: Put 4 tortillas in a taco rack (or you can use the muffin pan as in the clip) and place it inside a preheated oven. Bake at 375°F for 4 minutes. (we bake 4 tortillas at a time, but you can adjust based on the size of your rack)
Assemble the tacos and serve: Arrange the cabbage, orange, red onion, sea bass, and coriander to fill tortillas, and drizzle with the sauce. Enjoy.
NUTRITION
Tuyet Pham
Head Chef, Culinary Consultant
Luna Regina
Writer, Author
Natalie Butler, RD, LD
Nutrition Reviewer
- Diane MapesThe sauce is yummy!
- barbarianzSo easy and it was delicious. Will make again.