Jerk Tilapia Fish Tacos with Zoodle Slaw

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. Zoodles 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.

Calories: 392 Per Serving

Protein: 40g Per Serving

Fiber: 7g Per Serving

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

Zoodle Slaw 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)

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.

Quick Tips:

• Tilapia can be substituted with any 6-ounce white fish fillet; choices include flounder, halibut, cod, and haddock.
• 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.

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Salmon with Honey-Balsamic Glaze

Use simple ingredients likely to be found in your kitchen to create a sweet and savory glaze for salmon.

Calories: 204 Per Serving

Protein: 24g Per Serving

Fiber: 0g Per Serving

Servings: 4

Serving Size: 3 ounces fish

Ingredients

• Cooking spray
• 1 1/2 tablespoons mayonnaise
• 1 1/2 tablespoons balsamic vinegar
• 1 tablespoon honey
• 1 1/2 teaspoons sesame seeds
• 3/4 teaspoon dried oregano, crumbled
• 3/4 teaspoon olive oil
• 1 medium garlic clove, minced
• 4 salmon fillets (about 4 ounces each)

Directions

Preheat the oven to 375°F. Lightly spray a shallow baking dish with cooking spray.

In a small bowl, whisk together the mayonnaise and vinegar until smooth. Whisk in the remaining ingredients except the fish.

Put the fish in the baking dish. Lightly spread the mayonnaise mixture over the top and sides of the fish.

Bake for 15 to 20 minutes, or until the fish is cooked to the desired doneness.

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Shrimp, Mushroom, and Asparagus Stir Fry with Couscous

This fast and flavorful complete meal can be prepped and cooked in 30 minutes, so it’s perfect for any busy night.

Calories: 382 Per Serving

Protein: 32g Per Serving

Fiber: 6g Per Serving

Servings 4

Ingredients

• 1/3 cup boiling water and 1 cup boiling water, divided use
• 2 tablespoons sesame oil
• 2 tablespoons soy sauce (lowest sodium available)
• 2 tablespoons 100% orange juice
• 3/4 cup couscous
• 1/2 cup green onions
• 1 teaspoon canola or corn oil and 2 teaspoons canola or corn oil, divided use
• 2 large portobello mushroom caps, stems discarded and dark gills scraped away, cut into 1-inch pieces
• 1 bunch asparagus, cut into 2-inch pieces
• 1 cup frozen peas
• 1 tablespoon peeled grated gingerroot
• 2 teaspoons minced garlic
• 1 pound large shrimp, peeled and tails discarded

Directions

In a small bowl, stir together 1/3 cup boiling water, sesame oil, soy sauce and orange juice. Set aside.

Bring the remaining 1 cup of water to a boil.

Put the couscous and green onions in a medium bowl. Stir in the boiling water. Let stand, covered, at least 10 minutes.

Meanwhile, heat 1 teaspoon oil in a large nonstick pan or wok over high heat. Cook the mushrooms for 2 minutes. Cook the asparagus for 3 minutes, or until tender-crisp, stirring constantly. Cook the peas for 1 to 2 minutes, or until warm, stirring constantly. Remove the pan from the heat. Transfer the vegetables to a plate.

Heat the remaining 2 teaspoons oil in the same pan or wok over medium-high heat. Cook the ginger and garlic for 30 seconds, or until fragrant, stirring constantly. Cook the shrimp for 2 to 3 minutes, or until pink on the outside, stirring frequently. Stir in the soy sauce mixture and the mushroom mixture. Remove from the heat.

Using a fork, fluff the couscous. Put on plates. Serve the stir-fry over the couscous.

Quick Tips

• To easily clean portobello mushrooms, use a spoon to scrape and discard the gills.
• Frozen shrimp is often processed with a preservative that greatly increases its sodium content. Some brands can have as much as 840 milligrams of sodium per serving, so be sure to compare the Nutrition Facts labels to find the lowest sodium available.
• To easily devein shrimp and remove their shells, use kitchen shears to cut through the shell lengthwise on the under side of the shrimp.