Delicious Heart Healthy Taco Recipe

Exploring the Flavorful Connection between Two Cultures

Growing up in India I knew very little about Mexico and especially Mexican food. I read about Mexico in history lessons and that’s about it, never had any Mexican food. There were no Mexican restaurants even in the big metropolitan city where I lived. I did not know how they taste and how much similarities they have with Indian food.

After I came to US in mid-nineties I experienced Mexican food for the first time.

I still remember the late fall day in Michigan. On a Friday my school friends were debating where to go eat that evening and one of them suggested Mexican food.

I am going to be honest, I was like Mexican food, hmm, never had that before, I wonder how it is going to be. I was worried that I won’t like it and have to eat something else after I come home. But hanging out with friends after a busy school week sounded great, so I went with them. At the restaurant I relied on my friends to help order food. They ordered several different dishes for all of us to share; tacos, fajitas, and some rice plate with rice, beans and fish.

After the food arrived it smelled quite good, and I started getting excited. I got one fish taco to start with. I took a bite, and it was delicious and the spices tasted so much like Indian spices like cumin and chili powder in it. In mid-nineties any food other than Indian food had barely any spices in it; people never heard of cumin powder for sure unlike now where many American dishes also integrate cumin and different types of chili powder in them. This is so good. Then I ate some fajitas and the fish dish. Everything was so good, and flavors were so much similar to Indian food. From that day on I was hooked on Mexican food.

Though oceans apart, Indian and Mexican cuisines share striking similarities. Both celebrate bold spices like cumin and chilies. Rice, beans, and lentils are staples in daily diet. Street food thrives in both cultures, from tacos and tamales to samosas and chaat, creating vibrant food experiences. Most importantly, meals in both traditions are tied to family, festivals, and a shared love of flavor.

Mexican food is now a regular in our household. Tacos are one of the most beloved Mexican dishes around the world, and for good reason, they’re flavorful, customizable, and quick to prepare. This recipe uses fresh vegetables, fish, and fiber-rich beans for a heart-healthy version your whole family will enjoy. Perfect for weeknight dinners or weekend gatherings, these tacos are as nourishing as they are delicious. Here are the recipes for both fish and vegetable tacos which are both low sodium, and heart healthy. If you prefer vegan, then skip the fish. 

Easy Homemade Tacos: A Heart-Healthy Twist

Ingredients (Serves 4)

• 16 small corn tortillas 
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 medium bell pepper, zucchini, and carrot; diced
• 1 cup low sodium (no salt added) black beans (cooked or canned, rinsed and drained)
• 2 fillets of tilapia fish
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• ½ teaspoon smoked paprika or smoked chili or chipotle pepper
• ½ cup fresh tomato salsa (homemade or store-bought)
• Lime wedges for serving

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Instructions

1. Prepare the filling
• Heat olive oil in a skillet over medium heat.
• Add onion, garlic, bell pepper, zucchini, and carrots. Sauté until softened (about 5 minutes).
• Add cumin, chili powder, smoked paprika and/or chipotle pepper. Mix well and cook for another 5 minutes, allowing flavors to blend.
• Make a mix of garlic, cumin and chili powder and rub on both sides of the tilapia fish fillets. This creates a blackened fish which is delicious. I don’t use store bought blackening seasoning which usually has lot of sodium in it. The mix of the above spices creates a healthy flavorful blackening spice.
• In a separate pan put some olive oil and put the fillets of tilapia fish. Cook each side for 5-7 minutes till blackened and you are done.
• Warm the black bean in a microwave for 5 minutes with some garlic, chili and cumin powder. (You can also cook it with the vegetables; I decided to keep it separate).
2. Warm the tortillas
• Heat tortillas on a dry skillet for 30–60 seconds per side until soft and pliable. You can also microwave it by wrapping it in a paper towel for 30 seconds.
3. Assemble the tacos
• For each taco I used two corn tortillas so that they can hold everything together
• First put some black bean on the warm tortillas
• Then spoon the vegetables or fish into them
• Top with the salsa that I made at home with tomatoes, chopped avocadoes and cilantro.
• Squeeze fresh lime juice over each taco before serving.

Left: Salsa, Middle: Vegetables, Right: Cooked Black Beans, and, Top: Blackened Tilapia Fish

"One bite of these tacos, and you’ll see that heart healthy can be absolutely delicious!!"