Page 66 - Today's Dietitian (March 2020)

Culinary Corner By Jessica Ivey, RDN, LDN

Fish Tacos With Flavorful
Strawberry-Pineapple Salsa

Makes 4 servings
Ingredients
11/2 tsp salt-free chili powder
3/4 tsp ground cumin
3/8 tsp salt, divided
1/4 tsp dried oregano
1/4 tsp paprika
1/8 tsp crushed red pepper flakes
1/8 tsp black pepper
Welcome Spring With Fruits 1 (1-lb) salmon fillet*
11/4 cups diced fresh strawberries
A lthough spring doesn’t fruits to pop up in the summertime. 2 T finely chopped red onion
11/4 cups diced fresh pineapple
2 T chopped fresh cilantro
Many people are unfamiliar with
officially start until the
1/2 small jalapeño pepper, seeded and
end of the month, by
how to cut a whole pineapple, so
minced
March 1 I’m ready for
a change of season and doing a demonstration and tasting 1/4 tsp lime zest
along with providing a simple recipe
the accompanying transition from can be one way to encourage clients 1 T fresh lime juice
heavy winter foods to lighter, fresher to incorporate this naturally sweet 11/2 tsp olive oil
flavors. I start scouring the produce fresh fruit into their diets. 4 (8-inch) whole wheat tortillas
section for sweet, juicy strawberries According to the 2015–2020 1 avocado, peeled, pitted, and mashed
and even pineapples. Dietary Guidelines for Americans,
While strawberries are available average fruit intake is below the Directions
year round, they’re at their prime in recommended amount for almost 1. Preheat oven to 425˚ F. Line a rimmed baking
the spring, which means the seasonal all age-sex groups except for chil- sheet with foil and coat with cooking spray.
6
fruit will be more flavorful and juic- dren aged 1 to 8. In my experience 2. Combine chili powder, cumin, 1/4 tsp salt,
ier. California produces about 88% of working with clients, I’ve noticed oregano, paprika, red pepper flakes, and black
US-grown strawberries, while Flor- that many people consider fruit as pepper in a small bowl. Place salmon on pre-
1
ida produces the second most of any a part of breakfast, as a snack, and pared baking sheet and rub with spice mixture.
state. Research local farms in your as a side along with lunch, but few 3. Bake 13 to 17 minutes or until a thermometer
2
area to identify opportunities for cli- people think of fruit as part of the inserted into the center reaches 140˚ F. Remove
ents to pick their own strawberries, main dish. Fruit can add flavor and from oven. Cool slightly and flake with a fork
which can be a fun family activity natural sweetness to many dishes into chunks.
that promotes fruit consumption. while boosting intake of this nutri- 4. While salmon bakes, combine strawberries,
If you live in the United States, ent-dense food group. pineapple, red onion, cilantro, jalapeño pepper,
you probably won’t find a pineap- The following fruit salsa is full lime zest, lime juice, olive oil, and 1/8 tsp salt in
ple producer in your home state. of fresh spring flavor and pairs well a medium bowl.
Hawaii, once the leading producer with salmon for a crowd-pleasing 5. Warm tortillas according to package direc-
of canned pineapple worldwide, fish taco filling. It also can be served tions. Spread mashed avocado evenly over
has fallen off the map for pineapple with whole-grain pita chips for a tortillas. Top evenly with salmon. Divide salsa
production. Smaller producers still snack or on top of chicken. n into four servings. Top each taco with desired
grow pineapples in the state, mainly amount of salsa and serve remaining salsa on
for the local market, but, as of 2015, Jessica Ivey, RDN, LDN, is a dietitian the side.
3
just 0.5% of the total acres of land and chef with a passion for teaching
in Hawaii utilized for agriculture people to eat healthfully for a * Note: The USDA recommends cooking salmon to an
was used for growing pineapples. 4 happy and delicious life. Ivey offers internal temperature of 145˚ F. After removing the
Most pineapples instead are grown approachable healthful living tips, from salmon from the oven, it will continue to cook and the
in the Caribbean, where the growing fast recipes to meal prep guides and temperature should reach the recommended 145˚ F.
season is from December to Febru- ways to enjoy exercise on her website, Cooking time varies depending on the salmon fillet’s
ary and August to September. So JessicaIveyRDN.com. thickness.
5
while they’re not exactly in season Nutrient Analysis per serving
during the spring, their sweet-tart For references, view this article on our Calories: 420; Total fat: 16 g; Sat fat: 3.5 g; Sodium:
flavor is perfect for taste buds long- website at www.TodaysDietitian.com. 450 mg; Total carbohydrate: 39 g; Dietary fiber: 5 g;
ing for the bounty of seasonal fresh Sugars: 10 g; Protein: 29 g

66 TODAY’S DIETITIAN • MARCH 2020