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Dietician’s Digest: Recipes to enjoy during the upcoming summer months

Dietician’s Digest by Emily Schmidt

 

The following are some recipes to enjoy in the summer provided by Mayo Clinic staff.

Emily Schmidt

 

Fish tacos with tomatillo sauce

Dietitian’s tip: If cilantro isn’t to your liking, use parsley instead.

Number of servings: 4

(Low fat, healthy carb)

Ingredients

12 ounces whitefish, such as cod or tilapia

Salt and pepper to taste (optional)

1/4 head Napa cabbage (1 1/2 cups)

1 teaspoon cumin

2 teaspoons paprika

1/2 teaspoon chili powder

1/2 small yellow onion, diced (1/4 cup)

2 tablespoons minced cilantro

2 red Fresno peppers, diced

Zest and juice of 1 lime (1/2 teaspoon zest, 1 tablespoon juice)

4 tablespoons tomatillo salsa

4 wheat tortillas (6-inch diameter), lightly grilled or toasted

Directions

Season fish with salt and pepper if you like. Then bake fish at 375° F for about 20 minutes until internal temperature reaches 145° F, or grill fish if you prefer.

Place remaining ingredients except tortillas in a mixing bowl and toss to combine. Flake fish and place on tortillas. Top with cabbage and salsa mixture. Serve immediately.

 

Tomato basil bruschetta

Dietitian’s tip: If you want a drier topping, remove the seeds from the tomato before dicing. (Cut tomato in half and scoop out seeds with your finger or a spoon.)

Number of servings: 6

(Healthy carb, low sodium, low fat)

Ingredients

1/2 whole-grain baguette, cut into 6 1/2-inch-thick diagonal slices

2 tablespoons chopped basil

1 tablespoon chopped parsley

2 cloves garlic, minced

3 tomatoes, diced

1/2 cup diced fennel

1 teaspoon olive oil

2 teaspoons balsamic vinegar

1 teaspoon black pepper

Directions

Heat oven to 400° F. Toast baguette slices until lightly browned. Mix all other ingredients together. Spoon mixture evenly over toasted bread. Serve immediately.

 

Avocado salad with ginger-miso dressing

Dietitian’s tip: Four classic soy foods — tofu, soy milk, miso and soy sauce — flavor this creamy dressing. This dressing is also delicious on sliced tomatoes or grilled salmon.

Number of servings: 6

(Low sodium, healthy carb)

Ingredients

For the dressing

1/3 cup plain silken tofu

1/3 cup low-fat plain soy milk (soya milk)

1 tablespoon peeled and minced fresh ginger

1 1/2 teaspoons low-sodium soy sauce

1 teaspoon light miso

1 teaspoon Dijon mustard

1 tablespoon chopped fresh cilantro (fresh coriander)

1 tablespoon chopped green (spring) onion, including tender green top

For the salad:

1 small avocado, pitted, peeled and cut into 12 thin slices

1 tablespoon fresh lemon juice

12 ounces mixed baby lettuces (about 10 cups)

1/4 cup chopped red onion

1 green (spring) onion, including tender green top, thinly sliced on the diagonal

1 tablespoon chopped fresh cilantro (fresh coriander)

Directions

To make the dressing, combine tofu, soy milk, ginger, soy sauce, miso and mustard in a blender or food processor. Process just until smooth and creamy. Transfer to a bowl and stir in the cilantro and green onion. Cover and refrigerate for at least 1 hour.

In a small bowl, toss the avocado slices in the lemon juice to prevent browning. Set aside. In a large bowl, combine the lettuces, red and green onions, and cilantro and toss to mix.

Add 2/3 of the dressing and toss lightly to coat. Divide the salad among individual plates. Arrange 2 avocado slices on top of each portion in a crisscross pattern. Top each avocado cross with a drizzle of the remaining dressing. Serve immediately.

 

Albert Lea resident Emily Schmidt is a registered dietitian at Mayo Clinic Health System in Albert Lea. She enjoys writing, cooking and spending time with her son and family.