Tired of turkey? Try these seafood dishes! | Community

Jerk Tilapia Fish Tacos with Zoodle Salad

A zucchini salad is a refreshing and unique twist to this Mexican seafood entree fish taco recipe that packs a punch of flavor while meeting all the healthy criteria. For faster recipe preparation, use pre-grated zoodles and carrots. Zoodles are thin strips of zucchini that can be used in a variety of recipes, including as a pasta substitute. Use a spiralizer or grater to create them, or buy them pre-shredded at the supermarket. Be sure to assemble each club one at a time; corn tortillas become very soggy if tacos are assembled in advance. For a spicier kick to the jerk seasoning, increase the cayenne pepper. Use leftover 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 pepper
  • 3/4 teaspoon of cinnamon powder
  • 1/2 teaspoon cumin powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon onion powder
  • 1 1/2 teaspoon dried parsley
  • 1 tablespoon granulated sugar substitute
  • 1 1/2 teaspoon sweet paprika
  • 1 teaspoon of thyme

Fish Taco Ingredients:

  • 4 tilapia fillets
  • 1/8 teaspoon salt
  • 1 tablespoon canola oil (divided)
  • 12 corn tortillas (4.75 inches), for serving
  • ½ diced avocado for serving

Zoodle salad ingredients:

  • 1/4 teaspoon ground black pepper
  • 1 cup grated carrot (about 1 medium-large peeled carrot)
  • 1 cup chopped cilantro
  • 1/4 cup plain, fat-free Greek yogurt
  • 1-2 chopped jalapeño peppers (optional)
  • 2 tablespoons low-fat mayonnaise
  • 1/8 teaspoon salt
  • 1/2 cup chopped chives
  • 2 teaspoons granulated sugar substitute
  • 3 tablespoons of white vinegar
  • 2½ cups grated zucchini (approximately 1 medium-large zucchini)

Instructions for Fish Taco:

In a small bowl, add all the spices for the jerk seasoning. Use a spoon to stir until combined.

Coat the fish with about half of the jerk seasoning mixture, using your fingers to spread the seasoning mixture on both sides of each fillet. (Reserve remaining seasoning mixture in an airtight container for up to 1 month.) Sprinkle salt over fish.

In a large nonstick pan, heat ½ tablespoon of oil over medium-high heat. Add 2 fillets, cook until the seasonings are caramelized and the fish flakes easily with a fork, about 5 minutes per side, depending on the thickness of the fillet. Transfer to a plate and repeat the sautéing process with the remaining 2 fillets.

To assemble the fish tacos: Wrap the corn tortillas in damp paper towels and heat in the microwave until warm, 30 seconds to 1 minute. Break the fish into large pieces with a fork. Place the fish pieces, coleslaw and chopped avocado on a platter to make assembly easier. In the center of each tortilla, add the fish and top with the coleslaw. Decorate with a few pieces of diced avocado and serve.

Instructions for zoodle salad:

In a large bowl, add the sauce ingredients: yogurt, mayonnaise, vinegar, sugar substitute, pepper and salt. Mix with a fork.

Meanwhile, place a grater in a medium bowl and grate enough zucchini to make 2½ cups and 1 cup carrots.

Prepare the remaining vegetables by chopping the cilantro, scallions and (optional) jalapeño.

Add all the vegetables to the large bowl with the dressing. Use a spatula or dental floss to mix. Let rest until needed for fish tacos.

Quick Tips:

  • Tilapia can be substituted for any 6-ounce white fish fillet; options include halibut, halibut, cod and haddock.
  • Using mostly fat-free or low-fat plain yogurt along with 1 to 2 tablespoons of mayonnaise as in this recipe is a good way to maintain the traditional flavor of coleslaw while making it much more flavorful. healthy.

Salmon with Honey Balsamic Glaze

Use simple ingredients you can find 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 of fish

Ingredients

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

instructions

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

In a small bowl, mix mayonnaise and vinegar until smooth. Add the remaining ingredients, except the fish.

Place the fish on the baking sheet. 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 desired doneness.


Fried Shrimp, Mushroom and Asparagus with Couscous

This quick and tasty 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 chives
  • 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 off, cut into 1-inch pieces
  • 1 bunch of asparagus, cut into 5 cm pieces
  • 1 cup frozen peas
  • 1 tablespoon grated peeled ginger
  • 2 teaspoons minced garlic
  • 1 kilo large shrimp, peeled and tails discarded

instructions

In a small bowl, combine 1/3 cup boiling water, sesame oil, soy sauce, and orange juice. Left it aside.

Bring the remaining 1 cup of water to a boil.

Place couscous and chives in a medium bowl. Add the boiling water. Let it rest, covered, for at least 10 minutes.

Meanwhile, heat 1 teaspoon of oil in a large nonstick frying pan or wok over high heat. Cook the mushrooms for 2 minutes. Cook the asparagus for 3 minutes or until crispy, stirring frequently. Cook peas for 1 to 2 minutes or until heated through, stirring frequently. Remove the pan from the heat. Transfer the vegetables to a plate.

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

Using a fork, fluff the couscous. Place on plates. Serve the stew over couscous.

Quick Tips

  • To easily clean portobello mushrooms, use a spoon to scrape and discard the gills.
  • Frozen shrimp are often processed with a preservative that greatly increases their sodium content. Some brands can have up to 840 milligrams of sodium per serving, so compare nutrition facts labels to find the lowest sodium content available.
  • To easily peel shrimp and remove the shell, use kitchen scissors to cut the shell lengthwise along the bottom of the shrimp.

Leave a Comment