Grilled Salmon Fish Tacos
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I’m so happy to be partnering again with Mazola® Corn Oil for National Cholesterol Awareness Month. Switching to Mazola was the best decision I’ve made for my family’s nutrition this year. A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see Mazola.com. It’s been such a busy month already. The kids are back in school, and with that come extra errands, meetings and so much more! It’s hard for us parents to remember to take care of ourselves when things get busy, but that’s actually the best time! When things are super busy, I find it’s best to take time to remember to take of myself and my family.
Did you know that September is National Cholesterol Awareness month? This is a great time to make some simple changes to the way we cook and eat to help our overall health and wellness. One of the smartest changes we made as a family this year was to switch to Mazola Corn Oil for all of our cooking. Mazola Corn Oil is an all-purpose, cholesterol free cooking oil that is a smart heart-healthy* choice for your family. *See Mazola.com for more information on the relationship between corn oil and heart health. It has a variety of uses including baking, grilling, sautéing, stir frying, or mixing up a marinade or dressing.
I’ve been using Mazola Corn Oil for all my cooking. It’s great for everything from baking to salad dressings to high heat stir frying and grilling. With Mazola Corn Oil, we can reduce saturated fats and cholesterol in our meals easily with simple swaps, like substituting butter or vegetable oil with Mazola Corn Oil. Mazola Corn Oil is amazing. It has more cholesterol-blocking plant sterols than other cooking oils. In fact, it has four times more than extra virgin olive oil (what we were previously using) and one and a half times more than canola oil. Clinical studies indicate that when consumed as part of a diet low in saturated fat and cholesterol, plant sterols can help reduce the absorption of cholesterol in the gut!
The American Heart Association also recently issued a new presidential advisory on dietary fats and cardiovascular disease (CVD). They strongly advised that we should replace saturated fat in our diets, like that found in coconut oil, with polyunsaturated fat, like corn oil, to reduce the risk of CVD by 30 percent. The new Dietary Guidelines for Americans now encourages us to choose foods with “good” fats instead of “low-fat” foods. This includes swapping saturated fats that are known to contribute to heart disease with unsaturated fats, especially polyunsaturated fats, like those in Mazola Corn Oil. And, according to the USDA, corn oil has more than five times the amount of polyunsaturated fats compared to olive oils.
For this recipe, I use Mazola Corn Oil to grill salmon for some tasty fish tacos! I also use it in my slaw. Mazola Corn Oil has a very light taste that is perfect for dressing simple salads and slaws like I have done here. In the past, I loved to make traditional fish tacos with thick crispy fried chunks of fish and topped with mayonnaise based slaws. And while those tacos are no doubt delicious, I like to keep things a little lighter these days. For this recipe, I’ve swapped traditional white fish for something a little more heart healthy – salmon! You can also use steelhead trout, which is really easy to find, too.
Next, instead of deep frying my fish in vegetable oil, I make a healthier swap and grill it with Mazola Corn Oil! You can steam, sauté or bake the salmon, too, with corn oil, but I like to grill it for extra flavor. Before putting it on the grill, I just add a drizzle of Mazola Corn Oil (instead of vegetable oil) and add lime juice and a little salt and pepper. Remember to look for a heart healthy salt substitute instead of traditional salt. Mazola has a very high smoke point at 450°F, higher than most other oils and preforms perfectly for high heat cooking like grilling. Using oils without high smoke points when grilling can negatively affect food flavor and nutritional value. I also heat my corn tortillas on the grill for my tacos. To save on calories, I usually just serve my tacos with one tortilla, but you can definitely use two if you like!
Next, I make my slaw to top these with red cabbage, onion, radish and carrot. Then, instead of dressing this slaw with mayonnaise, I make a swap for Mazola Corn Oil and also add a little white wine vinegar and lime juice. It’s simple and delicious! Next, you just put the fish tacos together by flaking the salmon and adding it to the warmed corn tortillas and topping it with the slaw. It’s really simple! I like to also garnish with some fresh cilantro, sliced avocado and sliced jalapeños, too. If you want to add a little more heat from hot sauce, make sure the hot sauce is low sodium or salt free, too. Hot sauces are notorious for being a very high sodium food.
How to Make Grilled Salmon Fish Tacos
Yield: 4 servings
Grilled Salmon Fish Tacos
5.00 stars (1 reviews)
Loading...method: Grilled course: Main Course
cuisine: American diet: Heart-healthy
Ingredients:
For the salmon tacos:
- 4 (3oz) filets fresh Salmon
- 1 teaspoon Mazola® Corn Oil
- the juice of 1 lime
- 8 corn tortillas
- 1/2 teaspoon salt (I used a heart healthy salt substitute) and 1/2 teaspoon pepper
For the slaw:
- 3 cups thinly sliced red cabbage
- 1/4 cup thinly sliced onion
- 1/4 cup matchstick carrots
- 2 medium radishes, thinly sliced
- 1 tablespoon white wine vinegar
- 2 tablespoons Mazola® Corn Oil
- 1 tablespoon lime juice
- 1/2 teaspoon salt (I used a heart healthy salt substitute) and 1/2 teaspoon pepper
For garnish:
- 1/4 cup fresh chopped cilantro
- 1 medium avocado, sliced
- 1/4 cup sliced jalapeños
- low salt or salt free hot sauce
Directions:
Heat grill over low heat. Sprinkle salt and pepper over salmon and drizzle with corn oil and lime juice.
Grill for approximately 15 minutes or until opaque throughout and flaky. You can also use a cedar plank.
Heat corn tortillas over low heat on grill or in skillet. Heat until lightly browned. Add all ingredients to a large bowl for slaw and toss together.
Assemble tacos by placing flaked grilled salmon, slaw, fresh cilantro, avocado and optional jalapeños in corn tortilla. Add sauce if desired and enjoy!
