Food

Healthy Eats: Colorful, Flavorful, and Nutritious Meals

These fresh, mouthwatering recipes deliver bold flavor while packing in lots of nutrients. Photo: Becky Luigart StaynerPhoto: Becky Luigart Stayner
Mixed Grill Kebabs with Guava BBQ Sauce
Ingredients
1 pound boneless fish fillets, cut into bite-size pieces
1 pound peeled and deveined shrimp
1 yellow bell pepper, cut into pieces
1 orange bell pepper, cut into piece
1 red onion, cut into wedges
1 pint cherry tomatoes
Olive oil
Salt
Freshly ground black pepper
Guava BBQ Sauce
1 tablespoon coconut oil or vegetable oil
1 small yellow onion, finely chopped
2 garlic cloves, minced
1/2 cup guava nectar
8 ounces guava paste or jelly
1/4 cup molasses
1/3 cup cider vinegar
2 tablespoons tomato paste
1 teaspoon ground allspice
1 teaspoon curry powder
1/4 teaspoon salt
Hot sauce to taste
Preparation
Prepare Guava BBQ Sauce. Thread fish, shrimp, and vegetables on skewers. Brush with olive oil; sprinkle with salt and pepper. Grill over medium-high heat 4 minutes. Turn skewers over, and brush with 1/4 cup sauce. Cook 5 minutes or until fish flakes with a fork. Serve skewers with sauce on the side.
Related: 26 Coastal Shrimp Recipes
Photo: Howard L. PuckettPhoto: Howard L. Puckett
Avocado and Pineapple Salad
Ingredients
8 cups iceberg or other crisp lettuce
2 cups fresh pineapple chunks
1 medium red onion, thinly sliced
1/3 cup extra-virgin olive oil
1/3 cup white vinegar
1/3 cup fresh orange juice
1/4 cup sugar
3/4 teaspoon salt
1/2 teaspoon pepper
2 medium avocados, sliced
Fresh lime wedges
Preparation
Toss together first 3 ingredients in a large bowl. Whisk together oil and next 5 ingredients. Pour desired amount of dressing over salad mixture, and toss well. Spoon salad onto individual plates. Arrange avocado slices over salads; serve with lime wedges. Serve immediately.
Related: Adventurous Avocado Recipes
Photo: Jean AllsoppPhoto: Jean Allsopp
Cumin-spiced Mahi Mahi Tacos with Nectarine-Avocado Salsa
Ingredients
1 1/2 teaspoons kosher salt
1 teaspoon ground cumin
1/4 teaspoon dried oregano
1/8 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
1/8 teaspoon cayenne pepper
4 (4-ounce) mahi mahi fillets
12 corn tortillas
Cooking spray
Nectarine-Avocado Salsa
2 cups finely diced nectarines (2 to 3)
1/2 cup chopped red bell pepper
1/4 cup minced red onion
2 tablespoons minced fresh cilantro
1 1/2 tablespoons fresh lime juice
1 tablespoon minced seeded jalapeno pepper
1 teaspoon minced garlic
1/4 teaspoon kosher salt
1 avocado, diced
Zesty Sour Cream
1 cup sour cream
2 tablespoons minced fresh cilantro
2 tablespoons fresh lime juice
1 teaspoon hot sauce
1/4 teaspoon kosher salt
Preparation
Stir together ingredients for Zesty Sour Cream. Combine first 8 ingredients for Nectarine-Avocado Salsa; cover and chill 30 minutes to 1 hour. Just before serving, stir in diced avocado.
For tacos, combine first 6 ingredients listed, and sprinkle over all surfaces of the fish. Grill fish, skin side up, on lightly oiled grates over medium-high heat for 4 minutes. Turn fish over, and grill 4 minutes or until fish becomes opaque and begins to flake. Remove skin, and break fish into chunks.
Lightly coat tortillas with cooking spray, and grill 1 to 2 minutes each side.
Fill each tortilla with fish and top with Nectarine-Avocado Salsa and Zesty Sour Cream. Serve immediately.
Related: Viva Los Tacos
Photo: Becky Luigart-StaynerPhoto: Becky Luigart-Stayner
Hoisin-glazed Wild Alaska Salmon in Ginger Broth
Ingredients
1 (10.5-ounce) cans condensed chicken broth, undiluted
1 lemongrass stalk
1 (1-inch) piece fresh ginger, sliced
1 tablespoon fish sauce
1 tablespoon garlic-chili sauce
1 tablespoon oil
4 (6-ounce) wild Alaska salmon fillets
1/4 cup hoisin sauce
2 carrots, cut into thin strips
1 zucchini, cut into thin strips
6 cups shredded napa cabbage
1/2 bunch green onions, chopped
1/2 bunch fresh cilantro, chopped
Garnishes: chopped green onions, fresh cilantro leaves
Preparation
Combine first 5 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 20 minutes. Remove ginger and lemongrass; discard.
Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add fillets, skin-side up; cook 2 to 3 minutes or until browned. Turn fillets over, and brush browned flesh of each fillet with 1 tablespoon hoisin. Place skillet in oven. Bake at 450° for 7 to 10 minutes or until desire degree of doneness.
Add carrots and zucchini to broth mixture. Simmer 5 minutes, and add cabbage. Simmer 2 more minutes or until cabbage is wilted. Add green onions and cilantro. Spoon broth into bowls; top with salmon. Garnish, if desired.
Related: 25 Super Salmon Recipes

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