Terrific Tacos for Cinco de Mayo

by Tara Sallee, MS, RD, LD, Hy-Vee Corporate Dietitian

     Take your taco Tuesday up a notch during the month of May and host the perfect fiesta! From Cinco de Mayo to Mother’s Day or Memorial Day, host the perfect celebration with a fiesta of flavors, color and simply nutritious foods with the help of your Hy-Vee registered dietitian.
 
5 Dietitian-Approved Fiesta-Worthy Ingredients:

1.Fish: Whether you prefer cod, mahi-mahi or tilapia, fish is a great source of lean protein and rich in the omega-3s EPA & DHA, helping prevent inflammation, regulate blood pressure and support heart health. Health experts along with the American Heart Association recommend consuming fish at least twice per week to reduce our risk for heart attack and stroke, and keep our brain, heart and skin healthy. If you’re new to eating fish tacos, choose a mild-tasting fish like tilapia or cod.

2.Fresh herbs: Upgrade any dish from good to great using fresh herbs! Cilantro is widely used in Mexican cooking, adding the perfect touch of herbaceous flavor, green color, antioxidants and no added sugar or salt.

3.Crunchy veggies: Enjoy unlimited amounts of crisp vegetables, like jicama, for extra vitamins, minerals and filling fiber. Also known as the Mexican potato, jicama is a sweet, crunchy vegetable that’s great added to coleslaws, tacos or used as a chip alternative with guacamole! Simply peel, chop and eat.

4.Fresh fruits: Pass the lime, skip the salt. Limes are rich in vitamin C and provide the perfect amount of zing in Mexican cuisine. In addition to limes, apples are another vitamin C-rich fruit, which supports a healthy immune system and aids in the absorption of iron. Thin apple sticks add an additional sweet and crunchy layer that’s guaranteed to take your taco to the next level!
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5.Avocado: Add the perfect touch of creaminess and good-for-you fat. Avocados are rich in monounsaturated fat, the good kind of fat for heart health. Avocado not ripe? Look for in-house fresh guacamole or try guacamole salsa for a smooth, savory topping.
 
Wanting even more healthy food ideas? Hy-Vee dietitians now offer On-Demand Nutrition Store Tours. Learn the basics of eating for everyday wellness during this complimentary, 45-minute virtual store tour. Plus, get shopping tips and product recommendations to help add more nutrition to your cart. Simply register and receive an email confirmation with the On-Demand link to view the Navigating Nutrition Store Tour. Sign up today by talking to your local Hy-Vee dietitian.
 
Enjoy taco time any day in addition to Taco Tuesdays! Upgrade your taco tradition with a healthy and unique spin on this dish that’s ‘muy popular.’
 
Fish Tacos with Apple Slaw
Serves 4 (2 each)
 
All you need:
1 large Honeycrisp apple, cored and cut into thin sticks
¾ cup loosely packed fresh cilantro leaves, plus additional for garnish
1 shallot, thinly sliced
1 tsp lime zest, plus additional for garnish
2 tbsp fresh lime juice
1 tsp Hy-Vee ground cumin
½ tsp kosher salt
½ tsp Hy-Vee garlic powder
½ tsp ground coriander
¼ tsp Hy-Vee chili powder
1 lb Hy-Vee Fish Market frozen Alaskan cod fillet, ½ to ¾ in. thick, thawed
2 tbsp Gustare Vita olive oil
8 Hy-Vee enchilada-size white corn tortillas
Guacamole salsa, for serving (e.g., Herdez Guacamole Salsa)
Lime wedges, for serving
 
All you do:

1. Combine apple, ¾ cup cilantro, shallot, 1 teaspoon lime zest and lime juice in a medium bowl; set slaw aside.
2. Combine cumin, salt, garlic powder, coriander and chili powder in a small bowl. Pat fish dry with paper towels; sprinkle both sides with cumin mixture.
3. Heat olive oil in a large cast-iron skillet over medium-high heat. Cook coated fish 10 to 14 minutes or until fish flakes easily with a fork (145°F), turning halfway through. Flake fish into large chunks; set aside. Wipe skillet clean with paper towels.
4. Heat same skillet over medium-high heat. Toast each tortilla in skillet 4 to 6 minutes or until slightly charred, turning halfway through; set aside.
5. To serve, top toasted tortillas with fish, apple slaw and, if desired, guacamole salsa. Garnish with additional cilantro and lime zest; serve with lime wedges, if desired.

 
Recipe source: May 2022 Hy-Vee Seasons magazine

This information is not intended as medical advice. Please consult a medical professional for individual advice.