Megan Callahan, MS, RD, LD
Hy-Vee Registered Dietitian
February 20, 2021
February is American Heart Month, and the American Heart Association recommends aiming for at least two servings of seafood per week.
Why not refresh your plate this month with a splash of seafood in a new way?
The American Heart Association has a “heart check’ program; this involves a heart and checkmark label included on certain packaging to indicate it offers components that contribute to heart health. Some of the main nutrition factors that promote heart health include fiber (from vegetables, fruits and whole grains), heart-healthy fats (such as seafood, nuts, seeds, avocado and olive oil), and lower-sodium options (to be considered “low sodium,” a food must have less than 140 mg of sodium per serving). While shopping for heart-healthy options this year, look for the American Heart Association heart-check labeling in finding heart-healthful products throughout the store.
Your Hy-Vee dietitian can also help you select heart-healthy options through the new, virtual dietitian services available on a platform called “Healthie.” Visit your local Hy-Vee store’s website and click “dietitian services” to learn more.
Meanwhile, the recipe below for Rainforest Tilapia Burrito Bowls may offer some inspiration, and an example of a way to make small substitutions to make a meal more heart-healthy. Choosing brown rice instead of white rice means you’re selecting a whole grain that provides more complex carbs and fiber. Avocado offers a source of heart-healthy fats. The mango, onion, cilantro, pineapple, corn and salad greens add vegetables and fruits with fiber and antioxidants. And switching your protein source to a seafood choice also promotes heart health. Small substitutions like this over time can help promote overall wellness. It doesn’t have to be a big change to make a big difference over time.
Rainforest Tilapia Burrito Bowls
All You Need:
2 cups Hy-Vee instant brown rice
1 avocado, pitted, peeled and chopped
1 mango, pitted, peeled and chopped
¼ cup chopped red onion
2 tbsp finely chopped cilantro, plus additional for garnish
½ tsp fresh lime zest
3 tbsp fresh lime juice, divided
2 Hy-Vee fresh RainForest tilapia fillets, halved (about 1 lb.)
3 tbsp. Gustare Vita olive oil, divided
½ tsp Hy-Vee salt
¼ tsp Hy-Vee cayenne pepper
4 fresh pineapple slices, cut in half
4 Hy-Vee frozen super sweet mini corn on the cob, thawed
2 cups Hy-Vee organic 50/50 blend salad mix
Fresh limes, cut into wedges, for garnish
All you do:
- Cook rice according to package directions; set aside.
- For mango-avocado salsa, combine avocado, mango, red onion, 2 tablespoons cilantro, lime zest, and 1 tablespoon lime juice in a medium bowl; set aside.
- Rinse fish; pat dry with paper towels. Combine remaining 2 tablespoons lime juice and 1 tablespoon oil; drizzle over fillets. Sprinkle with salt and cayenne pepper.
- Heat 1 tablespoon oil in a large nonstick grill pan over medium-low heat. Place fish in grill pan. Cook 8 to 10 minutes or until fish flakes when tested with a fork (145 degrees), turning once. Remove fish from grill pan; keep warm.
- Heat remaining 1 tablespoon oil in grill pan over medium-high heat. Place pineapple slices and corn cobs in pan. Cook 6 to 8 minutes or until lightly browned with grill marks, turning occasionally. Remove from heat. Cut corn off cobs.
- To assemble, add ½ cup rice to each bowl. Arrange salad mix, pineapple slices, corn and fish on top. Top with mango-avocado salsa. Garnish with lime wedges and additional cilantro, if desired.
Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/rainforest-tilapia-burrito-bowls. The information is not intended as medical advice. Please consult a medical professional for individual advice.