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Cooking with Chef Bryan: Jerk tilapia fish tacos with zoodle slaw

FishTacos.jpg
Fish tacos. (Photo: Bryan Woolley)

(KUTV) Recipe and Photo Courtesy The American Heart Association

Ingredients:

  • 1/4 tsp ground black pepper
  • 1 cup grated carrots
  • 1/4 cup fat-free, plain Greek yogurt
  • 1-2 chopped jalapeno peppers (optional)
  • 2 tbsp low-fat mayonnaise
  • 1/8 tsp salt
  • 1/2 tsp salt
  • 1/2 cup chopped scallions
  • 2 tsp sugar substitute
  • 3 tbsp white vinegar
  • 2 1/2 cups grated zucchini


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 sugar substitute
  • 1 1/2 tsp sweet paprika
  • 1 tsp thyme


Zoodle Slaw Ingredients:

  • 1 tbsp canola oil
  • 12 corn tortillas, to serve
  • 1/8 tsp salt
  • 4, 6 ounce tilapia fillets
  • 1/2 avocado, diced, to serve


Directions:

To Make the Slaw:

  1. In a large bowl, add the dressing ingredients: yogurt, mayonnaise, vinegar sugar substitute, pepper and salt. Whisk everything together with a fork.
  2. Use either a box grater or a spiralizer prepare the zucchini and carrots to the amount specified in the ingredient list and add them to the dressing bowl.
  3. Chop the cilantro, green onions and jalapeƱo (optional) and add them to the dressing bowl.
  4. Fold everything together until coated and set aside until ready to use.


Fish Taco Directions:

  1. In a small bowl, add all the seasonings for the jerk seasoning. Stir together to combine.
  2. Coat the fish in about half the jerk spice mixture, using your fingers to spread the spice mixture onto both side of the fillet. (Reserve remaining spice mixture in a sealed container for up to 1 month.) Sprinkle salt over the fish.
  3. In a large nonstick pan, warm 1/2 tbsp oil over medium-high heat. Add fillets, cooking until the fish easily flakes with a for, about 5 minutes per side. Cooking time will vary depending on the thickness of the fillet. If needed, cook the fish in a couple of batches.
  4. To assemble the fish tacos: Break the fish into large pieces with a fork. Place the fish pieces, slaw and diced avocado onto a plater for easier assembly. Build your fish tacos as desired by using the assembled ingredients. You can use prepared taco shells or fresh corn tortillas.



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