White Fish with Fresh-Cut Strawberry Salsa

by Patricia Chuey Msc. RD FDC.

Although lesser known than the citrus fruit family, strawberries, like all berries, are a great source of vitamin C. Load up on berries in the spring and summer, and freeze for a burst of the sunshine vitamin throughout the winter months.

Ingredients

• 2 cups (500 mL) chopped fresh strawberries
• 1 medium jalapeño, seeds and pulp removed
• 1/4 cup (60 mL) minced red onion
• 1/4 cup (60 mL) finely chopped cilantro
• Juice of half a fresh lime
• 1 medium avocado, peeled and diced
• 6 white fish fillets such as sole, basa or halibut, about 4-5 ounces each
• 1/2 tsp (2 mL) salt
• 1/4 tsp (1 mL) freshly ground black pepper

Cooking directions

1. Salsa: In a medium bowl, combine strawberries, jalapeño, red onion, cilantro and lime juice. Refrigerate. Lightly toss in diced avocado right before serving.
2. Fish: Preheat oven to 400°F (200°C). Place fish on a parchment-lined baking sheet with a sprinkle of salt and pepper. Bake for 10-12 minutes or until opaque and flakes easily with a fork.
3. Serve fish garnished with the freshly made salsa.

Makes: 6 servings
Prep Time: 15 minutes
Cook Time: 10-12 minutes

Are Strawberries High in Pesticides?

Have you heard of the Dirty Dozen? It’s a list published yearly by an environmental group in the United States to identify fruits and vegetables the group claims contains high pesticide residue levels. Strawberries often rank highest on the list, but scientists around the world have debunked the Dirty Dozen list.

Health Canada is responsible for ensuring all pesticides, whether used for conventional or organic production, are safe for both people and the environment. This includes taking into account pesticide residues on food. While most fruits and vegetables in Canada do not have any detectable levels of pesticide residues, it’s important for people to understand that simply being able to detect the presence of residues on food does not mean there is a safety concern. Science has become so precise that residues can be measured in parts per billion. That’s the equivalent of one second in 32 years, a drop of water in an Olympic size swimming pool or one blade of grass in a football field.

According to an online pesticide residue calculator, safefruitsandveggies.com, a woman could consume 454 servings of strawberries in one day without any effects from pesticide residues. So, whether you buy conventionally grown or organically grown strawberries, just focus on eating more fruits and vegetables.