Healthy Recipe: Tilapia Fish Tacos with Zoodle Slaw

Tilapia Fish Tacos with Zoodle Slaw

Servings 4 

Serving Size 3 tacos

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. 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.



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


Fish Taco 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.


-Recipe from the American Heart Association

Previous Article
Healthy Recipe: Green Avocado Hummus
Healthy Recipe: Green Avocado Hummus

Load up on your veggies with this avocado and bean hummus dip. This Mediterranean-style appetizer is the pe...

Next Article
Preventing Death from Colorectal Cancer
Preventing Death from Colorectal Cancer

Anton J. Bilchik, MD, PhD at Providence Saint John’s explains why timely colorectal cancer screening is imp...