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Dietician’s Digest by Emily Schmidt

 

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

 

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.