Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 392 | |
|---|---|---|
| Total Fat | 12.2 g | |
| Saturated Fat | 2.1 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.7 g | |
| Monounsaturated Fat | 5.9 g | |
| Cholesterol | 85 mg | |
| Sodium | 410 mg | |
| Total Carbohydrate | 33 g | |
| Dietary Fiber | 7 g | |
| Sugars | 6 g | |
| Protein | 40 g | |
Dietary Exchanges
2 starch, 1 vegetable, 4 1/2 meat
Ingredients
Servings 4
Serving Size 3 tacos
Jerk Seasoning Ingredients
-
1/4 teaspoon ground black pepper -
1/4 teaspoon ground cayenne -
3/4 teaspoon ground cinnamon -
1/2 teaspoon ground cumin -
1 teaspoon garlic powder -
1/2 teaspoon ground nutmeg -
1/2 teaspoon onion powder -
1 1/2 teaspoons dried parsley -
1 tablespoon granulated sugar substitute -
1 1/2 teaspoons sweet paprika -
1 teaspoon thyme
Fish Taco Ingredients
-
4 tilapia fillets -
1/8 teaspoon salt -
1 tablespoon canola oil (divided) -
12 (4.75-inch) corn tortillas, to serve -
½ avocado, diced, to serve
Fish Taco Ingredients
-
1/4 teaspoon ground black pepper -
1 cup grated carrots (about 1 medium-large peeled carrot) -
1 cup chopped cilantro -
1/4 cup fat-free, plain Greek yogurt -
1-2 chopped jalapeño peppers (optional) -
2 tablespoons low-fat mayonnaise -
1/8 teaspoon salt -
1/2 cup chopped scallions -
2 teaspoons granulated sugar substitute -
3 tablespoons white vinegar -
2½ cups grated zucchini (from approximately 1 medium-large zucchini)
Directions
Tip: Click on step to mark as complete.
Fish Taco Directions
-
In a small bowl, add all the seasonings for the jerk seasoning. Use a spoon to stir until combine. -
Coat the fish in about half the jerk spice mixture, using your fingers to spread the spice mixture onto both sides of each fillet. (Reserve remaining spice mixture in a sealed container for up to 1 month.) Sprinkle salt over the fish. -
In a large nonstick pan, warm ½ tablespoon oil over medium-high heat. Add 2 fillets, cooking until spices are caramelized and the fish easily flakes with a fork, about 5 minutes per side, depending on fillet thickness. Transfer to a plate and repeat sautéing process with remaining 2 fillets. -
To assemble the fish tacos: Wrap the corn tortillas in a wet paper towel and heat in the microwave until warm, 30 seconds to 1 minute. Break fish into large pieces with a fork. Place the fish pieces, slaw, and diced avocado onto a platter for easier assembly. Into the center of each tortilla, add fish and top with slaw. Garnish with a few pieces of diced avocado and serve.
Zoodle Slaw Directions
-
In a large bowl, add the dressing ingredients: yogurt, mayonnaise, vinegar, sugar substitute, pepper, and salt. Whisk together with a fork. -
Meanwhile, place a box grater into a medium bowl and grate enough zucchini for 2½ cups and 1 cup carrots. -
Prepare the remaining vegetables by chopping the cilantro, scallions, and (optional) jalapeno. -
Add all the slaw vegetables into the large bowl with the dressing. Use a spatula or tongs to toss together. Let sit until needed for the fish tacos.
Cooking Tip:
Tilapia can be substituted with any 6-ounce white fish fillet; choices include flounder, halibut, cod, and haddock.
Keep it Healthy:
Using a majority of plain fat-free or low-fat yogurt along with 1 to 2 tablespoons of mayonnaise like in this recipe is a good way to keep the traditional taste of cole slaw while making it a lot healthier.
Tip: If you’re unfamiliar with “zoodles,” they are skinny strips of zucchini that can be used in various recipes, including as a sub for pasta noodles. Use a spiralizer or a box grater to create them, or buy them pre-shredded in the grocery store.
