Dietitians Dish – August 21, 2023
Watermelon – Not Just a Summertime Food!
It’s an all-year-round, nutritious pick that makes a refreshing snack, dessert, or meal ingredient. Each bite delivers vitamins, minerals, fiber, and phytonutrients. Turns out that vitamin A (8% DV), vitamin B6 (8% DV), vitamin C (25% DV), potassium (6% DV), magnesium (6% DV), thiamin (8% DV) and phosphorus (2% DV) found in watermelon support whole-body wellness.
When watermelon is added to fish or seafood, the result can be a nutrient powerhouse! Beneficial nutrients in fish and seafood can help reduce stress and anxiety, as well as improve sleep and overall wellness. They make a quick meal ingredient since most types of fish and seafood cook in about 15 minutes.
Fish Tacos with Watermelon Guacamole
Ingredients:
- 1-1/2 cups diced watermelon
- 2 medium avocados, peeled & chopped
- 2 Tbsps. lime juice
- 2 tsps. diced jalapeno pepper
- 1/3 cup cilantro, chopped
- 2 garlic cloves, minced
- 1 (4-oz.) can diced green chilis, drained
- 1-1/2 lbs. cod
- Dash of chili powder
- Dash of salt
- 14 corn tortillas
- 3-4 cups coleslaw mix (shredded cabbage & carrot)
- 1/2 cup salsa
- 1 cup diced watermelon
Directions:
- Guacamole: In a medium bowl, mash avocado to a mix of smooth and chunky. Add lime, jalapeno, cilantro, garlic, and chilies and mix thoroughly. Add watermelon and salt (if desired) and toss. Cover and refrigerate to let flavors blend.
- Heat oven to 350°F. Spray a cookie sheet with cooking spray. Place cod on sheet and sprinkle with chili powder and salt. Bake for 12-20 minutes (depending on thickness of fish) or until barely cooked through. Remove from oven and cut into pieces.
- Heat tortillas on a grill or griddle. Top each with a few pieces of fish, 1/4 cup cabbage mixture, a heaping spoonful of guacamole, a Tbsp. of salsa, and a few pieces of diced watermelon.
Recipe and image courtesy of Watermelon.org.