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Low sodium jerk-spiced fish tacos with cilantro yogurt crema

Lupus Foundation of America

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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.

Low-sodium jerk-spiced fish tacos with cilantro yogurt crema Recipe

Yield

Total Time

Ingredients

Fish
  • 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
  • 1 lb firm white fish (tilapia, snapper, catfish)
  • 2 tsp vegetable oil
Crema
  • 1 cup plain Greek yogurt or plain coconut yogurt*
  • 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
*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
Tacos
  • 3 carrots
  • Juice from 1 lime
  • 1/2 jalapeno, thinly sliced
  • 8 corn tortillas
  • Extra cilantro for garnish

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. Then, in a small bowl, mix all the crema ingredients together until well combined. Set aside.
  5. 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.
  6. 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).
  7. 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, www.SodiumGirl.com, and her book, Sodium Girl’s Limitless Low-Sodium Cookbook.