Blackened Fish Tacos with Red Cabbage & Avocado Crema

Blackened Fish Tacos with Red Cabbage & Avocado Crema
Photo: Ashley Galloway, MS, RD

Ya’ll, these are the best tacos I’ve created yet. While I used salmon, you can use any fish you like. I like salmon mostly because it tastes amazing to me, but also because it’s rich in Omega-3 fats, which help to reduce inflammation in the body. Inflammation contributes to the development of nearly every chronic disease we see today — heart disease, diabetes, cancer, leaky gut, etc. It’s typically the first step in the development of these diseases. If you can control inflammation you can greatly decrease your risk. And one powerful way you can control inflammation is to eat anti-inflammatory foods like:

  • Fruits, especially blueberries, apples (skins on!) and citrus
  • Vegetables, especially dark leafy greens like spinach, kale, chard, escarole, etc.
  • Nuts and seeds like ground flax seeds, chia seeds and walnuts
  • And other cold water fatty fish like Atlantic mackerel, halibut, sardines and tuna

Don’t think you can fit tacos into a healthy lifestyle? Oh but you can! Have two tacos along with a side salad or a side of cooked veggies.  The fiber in those veggies will fill you up and keep you feeling satisfied. Also, by adding more nutritious components to your tacos you can make them healthier:

Top it with cilantro, scallion and spiced yogurt. Cilantro and scallion offer added nutrients while plain yogurt offers probiotics. Mix cumin and sriracha into your yogurt for an extra kick.

Spinach, kale or cabbage. These offer significantly more vitamins and minerals than iceberg lettuce. Thinly slice or lightly steam cabbage and kale if you find it too crunchy.

Don’t leave out the veggies. Sautéed onions and peppers, broccoli, cauliflower, sweet potato, squash — anything goes. Don’t miss out on these antioxidant packed taco fixings.

Whole wheat or corn tortillas contain more fiber than flour tortillas.

Vary your protein. Unlike meat, plant-based proteins like beans and tempeh offer fiber and disease-fighting phytochemicals without the saturated fat.


Blackened Salmon Tacos with Shaved Red Cabbage, Onion & Avocado Crema

Serves 2

Ingredients

  • 6-8 oz. salmon or fish of your choice
  • 1 Tbsp blackened seasoning*
  • 1/2 Tbsp olive oil
  • 1 cup red cabbage
  • 1/2 yellow onion
  • 2 stalks scallion
  • 3/4 cup plain Greek yogurt
  • 1 avocado
  • 1 lime
  • 1-2 cups arugula
  • Corn tortillas
  • Salt & pepper
  • Cilantro

Instructions

  1. Sprinkle spices on top of fish so that the flesh is mostly covered with spices. Heat 1/2 Tbsp olive oil in sauce pan and add fish spice-side down. Cook on each side for 3-4 minutes or until done.
  2. While fish cooks, thinly slice cabbage and onion and chop scallions.
  3. To a blender add yogurt, avocado, lime juice and salt. Blend until smooth and season if needed.
  4. When fish is done, break it up into pieces. It’s time to build those tacos! Start with a base of arugula and add cabbage, onion, fish, avocado cream and cilantro.

* If you can’t find blackened seasoning, Cajun seasoning also works. Or make your own spice blend using paprika, cayenne, pepper and garlic powder.

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Ashley Thomas
Ashley Thomas, MS, RDN, LDN, is the owner of The Fresh Beet Nutrition LLC and runs a private practice in Charleston, SC. She is also the founder of Cook With Me TV, a live stream cooking show run by Registered Dietitians.