Healthy and Delicious Seafood Recipes
Canned tuna has long been a pantry staple, but many people don’t know how to use it. Tuna salad sandwiches are good, but get boring really quick. There are great tasting and healthy meals you can make with the tuna that’s been sitting in your cupboard.
Tuna is a powerhouse food. It fuels our bodies with important vitamins and minerals that help keep us in the best possible health. Experts agree that the vast majority of Americans would benefit from eating 8-12 ounces of seafood weekly. Not only is tuna an excellent source of lean protein, but it is also supplies vitamin D and omega-3 fatty acids.
According to Registered Dietician Jennifer McGuire, “Fish in all forms, as long as it is prepared in a healthy way, counts toward the 2-3 servings per week goal.” McGuire explains how seafood can be especially beneficial to women: “As women learn more about the health risks of a traditional low-seafood, high meat American diet, they are looking for healthy proteins to prepare. Fish, from fresh filets to convenient canned tuna, is making a making a real resurgence as a smart-eating staple.”
To get your tuna fix, try these recipes:
Albacore artichoke sandwiches (serves two)
1 can (6 oz.) Albacore Tuna
1 jar (6 oz.) marinated artichoke hearts
2 crusty sandwich rolls, split
4 large tomato slices
Drain Albacore tuna, set aside. Drain artichokes, reserving marinade. Cut artichokes into quarters and place over bottom half of each roll. Top with tomato and albacore. Drizzle with reserved artichoke marinade. Top with roll. Add cheese and toast for an even more delicious lunch!
Tuna Spinach Salad (serves four)
12 cups pre-washed fresh trimmed spinach
2 cans (6 oz.) drained Albacore Tuna
1 cup medium onions, thinly sliced into wedges or rings
1 cup crumble blue cheese
1/4 to 1/2 cup candied pecans or favorite candied nuts
Desired amount balsamic vinaigrette OR any cream based dressing
For each serving, place 3 cups fresh spinach on plate. Gently flake 1/2 cup of tuna over spinach. Top with 1/4 cup each of onions and crumbled blue cheese. Sprinkle salad with 1 to 2 tablespoons candied pecans. Server with desired amount of dressing
Tuna Italiano Pizza (serves one)
1 (6-oz.) pre-baked individual pizza crust
1/4 cup shredded mozzarella cheese
1/3 cup diced Roma tomatoes
1 teaspoon minced shallots
1/2 teaspoon red wine vinegar
2 teaspoons fresh-chopped basil
1/4 teaspoon fresh-crushed garlic
1 can (6 oz.) tuna in Olive Oil
Preheat oven to 350º F. Place pizza crust on pizza pan. Sprinkle cheese over crust; bake until cheese is melted (about 7 minutes). Meanwhile in bowl, combine tomatoes, shallots, red wine vinegar and garlic; set aside. Remove pizza and flake tuna evenly over pizza. Mix. Spoon tomato mixture over tuna; sprinkle basil over pizza. Return to oven and bake 5 minutes longer.
All recipes are coutesey of HealthyTuna.com, the website of the National Fisheries Institute – Tuna Council.
Photo from avlxyz via Flickr