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The Rhode Ahead Medicare
Food

Jerk Tilapia Fish Tacos with Zoodle Slaw

Servings: 4

Source:

©Copyright 2020 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved. Unauthorized use prohibited.

Nutritional Information:

392 calories, 12.2 g total fat (2.1 g saturated fat), 33 g carbohydrates, 7 g dietary fiber, 40 g protein, 410 mg sodium

Notes:

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.

Tips: 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.

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.

Ingredients

Jerk Seasoning Ingredients

1/4 tsp. ground black pepper
1/4 tsp. ground cayenne
3/4 tsp. ground cinnamon
1/2 tsp. ground cumin
1 tsp. garlic powder
1/2 tsp. ground nutmeg
1/2 tsp. onion powder
1 1/2 tsp. dried parsley
1 Tbsp. granulated sugar substitute
1 1/2 tsp. sweet paprika
1 tsp. thyme

,

Fish Taco Ingredients

4 tilapia fillets
1/8 tsp. salt
1 Tbsp. canola oil (divided)
12 (4.75-inch) corn tortillas, to serve
½ avocado, diced, to serve

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Zoodle Slaw Ingredients

1/4 tsp. 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 Tbsp. low-fat mayonnaise
1/8 tsp. salt
1/2 cup chopped scallions
2 tsp. granulated sugar substitute
3 Tbsp. white vinegar
2½ cups grated zucchini (from approximately 1 medium-large zucchini)

Directions

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.

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