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Recipe: Low-Sodium Jerk-Spiced Fish Tacos with Cilantro Yogurt Crema
by Jessica Goldman Foung, www.sodiumgirl.com
As the weather warms up, it means it is time for dinner to cool down. And nothing says “refreshing” like a simple taco dinner. Other than giving the fish a quick flash in the pan, all the other ingredients require just a little mixing and no cooking. As for flavor, a spicy jerk rub, a creamy herb yogurt and a little extra zing from a lime makes for a powerful combination (no salt needed). Finally, the orange carrot ribbons round up the dish with their bright crunch and color.
As an added bonus, you can make these tacos in a matter of minutes and serve them family style. They are the perfect meal for a friendly get together or a last minute dinner party. Plus, you can easily adjust the ingredients to accommodate any palate or special diet. So, start with this recipe for low-sodium jerk-spiced fish tacos with cilantro yogurt crema and don’t forget to add your own twist.
1/2 tsp smoked paprika
1/2 tsp salt-free garlic powder
1/4 tsp allspice
1/4 tsp cinnamon
1/4 tsp ground clove
1/4 tsp cayenne
1/4 tsp freshly cracked black pepper
1lb firm white fish (tilapia, snapper, catfish)
2 tsp vegetable oil
1 cup plain Greek yogurt or plain coconut yogurt (see note*)
2 green onions, root removed and thinly sliced
1/2 tsp whole coriander seed
1/4 cup fresh cilantro, chopped
1/4 tsp salt-free garlic powder
Zest from 1 lime
Juice from 1 lime
1/2 jalapeno, thinly sliced
8 corn tortillas
Extra cilantro for garnish
*Note: Depending on brand, Greek yogurt will have about 40 to 100mg sodium per serving while coconut yogurt will have 0 to 20mg sodium per serving
Mix the jerk rub spices (smoked paprika through black pepper) in a small bowl until well combined. Then, rub the spice mixture all of over the fish fillets. Heat the vegetable oil in a large skillet and when hot, add the fish, cooking until the fillets turn golden in color and easily fall apart, about 8 to 10 minutes. Remove the fish from heat and place the meat in a medium bowl. Use a fork to break the fillets apart. Cover with foil to keep warm and set aside.
Then, in a small bowl, mix all the crema ingredients together until well combined. Set aside. Using a julienne or a regular peeler, make thin noodles out of the carrots. Place the carrots in a bowl and mix them with the lime juice (note: this step can be done a day ahead for a more intense lime flavor). Finally, in a medium skillet, warm the tortillas one at a time, about two to three minutes per side. Then, place the toasted tortillas on a plate and cover them with a dish towel.
To serve, decorate the dinner table with the plate of warm tortillas, jerk-spiced fish, crema, lime carrot slaw, sliced jalapenos and extra cilantro. Let your guests build their own tacos, and enjoy!
These three recipes feature some of the best fish choices for both our bodies and the planet. Let’s dive in!