Citrus is in season

Published 5:21 pm Saturday, January 10, 2015

Although you may hear the words cold and gloomy a lot this winter season, citrus gives us a reason to use bright and shiny when describing what’s going on in the produce aisle.

That’s right, citrus is currently in season, and adding citrus to your grocery list these next few months is sure to add a sunny taste to your plates and help brighten dreary winter days.

Cod and Citrus Salsa

Cod and Citrus Salsa

Citrus options like oranges, grapefruit and tangerines are all packed with nutrition and great for helping fight colds this time of year. And if you are looking to peel into something new this winter, another great citrus option to try are Cara Cara oranges.

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Cara Cara oranges come in a bright orange exterior comparable to other navels, but display a ruby pinkish-red flesh that sets them apart from other varieties. These unique oranges can also be distinguished by their exceptional taste and nutrition.  Compared to traditional oranges, Cara Cara are sweeter, offering a distinct flavor with hints of raspberry and cherry undertones, and also stand out in the area of vitamins and minerals with more folate and vitamins A and C. Furthermore, Cara Cara are less acidic than the common orange, making them a suitable option for those worrying about reflux.

Here are a few tips adapted from the website Fruits and Veggies More Matters to help you enjoy Cara Caras:

Right off the shelf — Simply peel and eat.

Fruity pizza — Top a freshly toasted whole grain English muffin with low-fat cream cheese, grapes, strawberries and Cara Cara segments.

A vibrant salad — Add color and pizazz to any salad with the addition of Cara Caras. Try them tossed with greens, pecans, red onion and strawberries, topped with a poppy seed dressing.

Cara Cara frosty — Combine vanilla frozen yogurt, 100 percent orange juice and Cara Caras in a blender for a quick, kid-approved snack or dessert.

Cara Cara Salsa — Combine chopped Cara Cara oranges, tomato, cilantro, green onion, walnuts and lime juice for dipping or as a topping for fish or chicken.

So although the weather may not be bright and shiny, that doesn’t mean your plate can’t be. Cara Cara oranges can provide a new depth of color and flavor to several dishes including this Cod and Citrus Salsa recipe.

 Cod and Citrus Salsa

Serves 6 (1 fillet and 1/3 cup salsa each)

All you need

•2 Cara Cara oranges

•2 medium limes

•2 medium kiwis, peeled and cut into 1/2-inch pieces

•1/4 cup chopped fresh cilantro

•2 tbsp minced red onion

•1/4 tsp Hy-Vee crushed red pepper flakes

•1/8 tsp Hy-Vee salt

•3 tbsp Hy-Vee flour

•1 tsp ground cumin

•1/2 tsp Hy-Vee salt

•1/2 tsp Hy-Vee black pepper

•1 3/4 pounds fresh cod fillets, cut into 6 portions

•1 tbsp Hy-Vee vegetable oil

prepared long grain and wild rice blend, optional

 All you do

1. To prepare salsa, cut peel and white pith from oranges and limes. Cut oranges and limes in half from top to bottom. Use a knife to cut sections from membranes. Discard peel, pith and membranes.

2. Place in small bowl. Stir in kiwi, cilantro, red onion, red pepper flakes and 1/8 teaspoon salt. Set aside.

3. Combine flour, cumin, 1/2 teaspoon salt and black pepper. Lightly dredge cod fillets in flour mixture. In a large nonstick skillet, heat oil over medium-high heat.

4. Add cod; cook 2 minutes per side or until lightly browned and fish flakes easily with a fork.

Serve with citrus salsa and, if desired, long grain and wild rice blend

Source: Hy-Vee Seasons Health 2013

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