Summer is in full swing and it’s the perfect time to take advantage of the bounty of fresh produce and light the grill! Whether you’re growing your own, heading to your local farmer’s market, or shopping at the grocery store, fresh fruits and vegetables are plentiful in late summer. In Connecticut, there’s so much in season right now: broccoli, collard greens, cucumbers, eggplants, peppers, and tomatoes are great options to incorporate into your next meal or snack.
What about protein? Instead of going for the traditional barbecue of hot dogs and burgers, I recommend going for leaner meats like ground turkey or skinless chicken breasts. But summer is also a great time to shop for the freshest seafood from your local grocery store or fish market. Grill salmon, shrimp, mahi mahi, or tuna for a low-calorie, high-protein lunch or dinner.
For tonight’s dinner, try making fish tacos with mango salsa, inspired by Alena Menko, MS, RD.
Here’s how to do it:
• In a small bowl, combine the lime juice, chili lime seasoning and smoked paprika, then distribute this spice blend evenly over the fish fillets.
• Heat a large skillet and add cooking spray or olive oil. Toss over the fish and cook 4 to 5 minutes per side.
• For the mango salsa, combine the mango, red onion, lime juice and cilantro.
• Assemble your tacos and enjoy!
Want a side? Serve the tacos with a refreshing cucumber gazpacho.
• Place the jalapeño, shallot, garlic, cucumber, cilantro, lime juice, Greek yogurt, sour cream, pepper, cilantro and olive oil in a blender and mix until ‘smooth.
• Refrigerate until ready to serve. And when it’s time to eat, divide the cold soup between bowls and decorate.
Both recipes use seasonal produce and fresh seafood, so they’re fresh, healthy, and easy to prepare. But hurry… fall is coming quickly!
For full recipe information, see:
Rachel Driscoll, MS, RD, CD-N, is an Ambulatory Dietitian at Bristol Health.