Food: Healthy, low-cost meals at home this summer (fish taco recipe)
FISH TACOS WITH SUMMER SALSA
1 pound American farm-raised tilapia, catfish or other meaty white-fish fillets
Juice of 2 limes
2 tomatillos, husk peeled, rinsed and chopped
2 medium tomatoes, chopped
4 small zucchini or 2 large cucumbers, peeled, seeded and cut into small cubes
1 large peach or mango, pitted and diced
1 medium jalapeno pepper, stems and some or all seeds removed, diced
1/4 cup chopped cilantro leaves and stems
1 1/2 teaspoons salt
2 tablespoons chili powder
1 tablespoon cumin
3 tablespoons extra-virgin olive oil
8 (6-inch) corn tortillas
1 Hass avocado, peeled and thinly sliced
1. Preheat oven to 225 F. Place the fish in medium bowl and drizzle with half of the lime juice. Cover and refrigerate for 15 minutes.
2. Using your hands, squeeze the juice and flesh from the tomatillos, one at a time, into a medium bowl; discard the skins. Mash the tomatillos with a fork. Add the remaining lime juice, tomatoes, zucchini or cucumbers, peach or mango, jalapeno, cilantro, 1/2 teaspoon salt, 1/2 teaspoon chili powder, 1/2 teaspoon cumin and 1/2 tablespoon of the olive oil, and toss together until well-combined.
3. Spread the tortillas on 2 baking sheets and warm in the oven for about 10 minutes.
4. In a small bowl, combine 1/2 teaspoon salt, and the remaining chili powder and cumin. Remove fish from lime juice, pat dry and cover both sides evenly with the spice mix.
5. Heat remaining olive oil in a large nonstick skillet over medium heat; cook the fish, about 4 minutes on each side. Break fish into bite-size pieces and season with remaining salt. Arrange fish in the tortillas with some of the salsa and avocado slices.
School’s out for the summer, and that means more meals at home for many children. This can pose challenges to the family food budget. It is important to provide balanced, nutritious meals for your children throughout the summer. Here are some tips to help keep costs down:
Choose a variety of healthy foods so children don’t get bored with the same foods. Try sandwich wraps with meat and veggies inside, fresh fruits for sweetness and nutrition, and low-fat milk to round out the meal.
Choose whole grains, which help you feel full. Whole-grain cereals and breads are great for breakfast and lunch, and whole-grain oatmeal-raisin cookies provide staying power.
Choose new, interesting or favorite vegetables from a local farmer’s market. Vegetables have lots of nutrients and fiber to help you feel full. Have vegetables washed, cut and ready in the refrigerator to add to meals or to eat as snacks.
Drink lots of water. Water cools us off, hydrates the body and helps us feel full longer.
Use caution with low-nutrient foods like chips, snack cakes, cookies, soda and juice drinks. These foods can be very expensive, and they are not very filling or satisfying.
Let your children help plan meals and snacks so they can have some of their favorite foods. If they help plan or prepare meals, they are more likely to eat them. Also, planning ahead can really save money in your food budget.
Enjoy the foods of summer. Blueberries, strawberries, peaches, watermelons and fresh garden veggies are always a treat. If you eat produce while it’s in season, it typically costs less and tastes better, so your children will be more likely to eat it and enjoy it.
Summer is the perfect time to get fresh vegetables and fruits at lower prices. Try my recipe for Fish Tacos With Summer Salsa, and feel free to substitute your favorite white fish, vegetables and fruit to create this tasty, low-cost meal.
Angela Shelf Medearis is an award-winning children’s author, culinary historian and the author of seven cookbooks. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.” Her website is http://www.divapro.com. To see how-to videos, recipes and much, much more, Like Angela Shelf Medearis, The Kitchen Diva! on Facebook. Recipes may not be reprinted without permission from Angela Shelf Medearis.
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