Mar. 16, 2014

Recipe: Low-Sodium Jerk-Spiced Fish Tacos with Cilantro Yogurt Crema

by Jessica Goldman Foung,

serves 4

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

3 carrots
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!

For more flavorful low-sodium recipes, be sure to check out Jessica’s blog,, and her book, Sodium Girl’s Limitless Low-Sodium Cookbook.

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