Heart Healthy
A zucchini slaw is a refreshing and unique twist for this Mexican, seafood entrée fish taco recipe, which packs a wallop of flavor while also hitting all the healthy criteria. For a quicker recipe preparation, use pre-shredded “zoodles” and carrots. Make sure to assemble each taco one at a time; the corn tortillas get too soggy if tacos are assembled in advance. For more of a spicy pop in the jerk seasoning, increase the cayenne pepper. Use the remaining seasoning for pork chops, boneless chicken breasts, or even other fish like salmon.
Print Recipe
Jerk Tilapia Fish Tacos with Zoodle Slaw
-
Servings:
4
-
Serving Size :
3 tacos
Ingredients
Jerk Seasoning Ingredients
-
1/4 teaspoon black pepper -
1/4 teaspoon cayenne -
3/4 teaspoon cinnamon -
1/2 teaspoon cumin -
1 teaspoon garlic powder -
1/2 teaspoon nutmeg -
1/2 teaspoon onion powder -
1 1/2 teaspoons parsley -
1 tablespoon 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 -
12 corn tortillas -
1/2 avocado
Fish Taco Ingredients
-
1/4 teaspoon black pepper -
1 cup carrots -
1 cup cilantro -
1/4 cup Greek yogurt -
1-2 jalapeño peppers -
2 tablespoons mayonnaise -
1/8 teaspoon salt -
1/2 cup scallions -
2 teaspoons sugar substitute -
3 tablespoons white vinegar -
2 1/2 cups 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.
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
-
Servings:
4
-
Serving Size :
3 tacos
Ingredients
Jerk Seasoning Ingredients
-
1/4 teaspoon black pepper -
1/4 teaspoon cayenne -
3/4 teaspoon cinnamon -
1/2 teaspoon cumin -
1 teaspoon garlic powder -
1/2 teaspoon nutmeg -
1/2 teaspoon onion powder -
1 1/2 teaspoons parsley -
1 tablespoon 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 -
12 corn tortillas -
1/2 avocado
Fish Taco Ingredients
-
1/4 teaspoon black pepper -
1 cup carrots -
1 cup cilantro -
1/4 cup Greek yogurt -
1-2 jalapeño peppers -
2 tablespoons mayonnaise -
1/8 teaspoon salt -
1/2 cup scallions -
2 teaspoons sugar substitute -
3 tablespoons white vinegar -
2 1/2 cups 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.