Fish tacos are a beloved dish, and this recipe gives them a vibrant Mediterranean twist. By combining the freshness of fish tacos with classic Mediterranean flavors, this dish offers a healthy and flavorful meal. It’s a delightful fusion that’s easy to make and perfect for a weeknight dinner or a Taco Tuesday upgrade. This recipe incorporates elements from various Mediterranean classics, like chicken shawarma or fish gyros, where food is often wrapped in pita. The idea of merging Mediterranean flavors with fish in a tortilla is a natural and delicious progression.
Why Fish Tacos?
Fish is a staple in many Mediterranean diets, with most "Blue Zones" incorporating fish into their meals at least twice a week. Fish is not only a lean protein but also rich in omega-3 fatty acids, essential for brain health, and vitamins D and B2.
Ingredients for Mediterranean Fish Tacos
For the Salmon
- Salmon fillets (center cut preferred): The heart of the taco, providing a tender and flavorful base.
- Extra virgin olive oil: Choose a high-quality olive oil to enhance the Mediterranean flavors.
- Garlic: Minced garlic cloves add a savory depth to the salmon.
- Cumin, sweet paprika, and Aleppo pepper: These spices create a fragrant Mediterranean flavor profile.
- Salt and pepper: Essential for seasoning the salmon.
For the Herby Cabbage Slaw
- Green cabbage: Adds a fresh crunch to balance the richness of the salmon.
- Fresh cilantro and dill: These herbs contribute freshness and aroma.
- Lime juice: Provides a citrusy zest that brightens the slaw.
- Cumin and Aleppo pepper (or red pepper flakes): Enhance the slaw with a touch of spice.
For the Toppings
- Tzatziki sauce: A creamy cucumber-yogurt sauce that acts as the Mediterranean version of Mexican crema.
- Pickled onions: Bring a brightness that lightens the richness of the salmon.
- Jalapeños: Freshly sliced jalapeño peppers add a touch of heat.
- Tortillas: Small corn or flour tortillas serve as the base for the tacos.
Step-by-Step Instructions
Preparing the Salmon
- Preheat your oven: Position a rack in the center of your oven and preheat to 375°F (190°C).
- Season the salmon: Place the salmon in a baking dish and pat dry with paper towels. Season well with salt and pepper. Rub the top with minced garlic, cumin, paprika, and red pepper flakes or Aleppo pepper. Drizzle with olive oil.
- Bake the salmon: Cover the pan with foil, tenting it so it doesn't touch the salmon. Bake until the salmon is almost completely cooked through at the thickest part, about 15 minutes.
- Flake the salmon: Once cooked, remove the salmon from the oven and flake it with a fork. Cover again with foil and set aside for 2 minutes.
Making the Herby Cabbage Slaw
- Soften the cabbage: Core and shred the green cabbage and place it in a colander. Season with salt and toss with your hands. Let it sit for 10-15 minutes to soften.
- Finish the slaw: Pat the cabbage dry with paper towels and transfer it to a large mixing bowl. Add chopped cilantro and dill. Squeeze lime juice over the cabbage and season with cumin and red pepper flakes or Aleppo pepper. Drizzle with olive oil and toss to combine.
Assembling the Tacos
- Warm the tortillas: Wrap the tortillas in parchment paper, then foil, and place them in the oven for a few minutes to warm.
- Assemble: Divide the salmon among the tortillas. Add the slaw, tzatziki, pickled onions, and jalapeño peppers.
Tips for Perfect Salmon Tacos
- Wrap the fish in foil: This traps the aromatic steam, keeping the fish tender and flavorful.
- Use visual cues: Check the thickest part of the fillet with a fork or knife. The fish should flake easily.
- Measure the temperature: The USDA recommends a minimum internal temperature of 145°F (63°C).
- Don't overcook the fish: Overcooking can lead to dry fish, so keep a close eye on it while baking.
Variations and Topping Ideas
- Slaw variations: Instead of green cabbage, try using a mixture of red and green cabbage.
- Additional toppings: Consider adding sliced mango, fresh cilantro, diced onions, or avocado salsa.
- Sauce alternatives: If you prefer a spicier sauce, try a homemade spicy crema, salsa verde, or avocado sauce.
Serving Suggestions
These Mediterranean salmon tacos are a complete meal on their own, but you can also serve them with:
- Guacamole and chips
- Mango salsa
- Mexican corn salad
Making it Mediterranean
To align with the Mediterranean diet, consider the following:
- Whole-grain tortillas: Opt for whole-grain tortillas to increase fiber intake and reduce processed foods.
- Fresh ingredients: Use fresh, in-season produce whenever possible.
- Healthy fats: Emphasize the use of olive oil and avocado for healthy fats.
Other Fish Options
If you can't find salmon, other flaky white fish like cod, halibut, or tilapia can be used. Shrimp is also a great alternative; just adjust the cooking times accordingly.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Mediterranean Baked Fish Tacos
Flakey white fish is baked with oregano and other spices before being topped with a balsamic cucumber tomato salad and a tangy lemon garlic Greek yogurt taco sauce. It comes together in about 20 minutes and is a bright and fresh way to enjoy in season local produce and fish.
Recipe: Mediterranean Salmon Tacos
Ingredients
- 1/2 green cabbage, shredded
- 1/2 cup chopped cilantro
- 3 tablespoons chopped dill
- 1 lime, juiced
- 1/2 teaspoon cumin
- 1/2 teaspoon red pepper flakes or Aleppo pepper
- 2 tablespoons olive oil
- Salmon fillets
- Salt and pepper to taste
- 2 minced garlic cloves
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon red pepper flakes or Aleppo pepper
- Extra virgin olive oil
- Small corn or flour tortillas
- Tzatziki sauce
- Pickled onions
- Freshly sliced jalapeños
Instructions
- Preheat oven to 375°F (190°C).
- Prepare the slaw: In a colander, salt the shredded cabbage and let sit for 10-15 minutes. Pat dry and transfer to a bowl. Add cilantro, dill, lime juice, cumin, red pepper flakes, and olive oil. Toss to combine.
- Season the salmon: Place salmon in a baking dish, pat dry, and season with salt and pepper. Rub with garlic, cumin, paprika, and red pepper flakes. Drizzle with olive oil.
- Bake the salmon: Cover with foil and bake for 15 minutes, or until almost cooked through. Flake with a fork and cover for 2 minutes.
- Warm the tortillas: Wrap in parchment paper and foil, and warm in the oven.
- Assemble the tacos: Divide the salmon among tortillas. Add slaw, tzatziki, pickled onions, and jalapeños.
Read also: Delicious Mediterranean Recipes
Read also: Mediterranean Diet, Instant Pot Style
tags: #mediterranean #diet #fish #tacos #recipe