A Spin on Tuna Fish Salad

Let’s stock our pantries for eating in the home success. A can of tuna fish is a helpful food to leave in your pantry for those days when you need a quick meal. Try this tuna salad recipe it contains yogurt and is quick and easy to make.

You’ll Need:

  • 1 can Tuna 
  • Plain yogurt
  • Salt
  • Pepper
  • Additional ingredients (see list below)

Directions:

Empty the can of tuna into a small bowl.
Mix in just plain yogurt to bind the tuna.
Add additional ingredients to your liking.
Place over a salad or on a bagel or bread.

Ideas for additional ingredients:

Carrots, grated
Green or black olives, diced
Celery, diced
Cucumber, diced
Green or red pepper, diced
Dill pickle, diced
Hard boiled egg, chopped

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Fish Souvlaki

This is a great marinade for a variety of fish. Many fish contain omega-3 fatty acids benefiting our cholesterol and heart health.

You’ll Need

  • 2 1/2 Tablespoons fresh lemon juice
  • 2 1/2 Teaspoons dried oregano
  • 1/4 Cup olive oil
  • 3/4 Teaspoon salt
  • 6 Garlic cloves, minced
  • 1 Pound white fish of choice cut into 1-inch pieces  (Types of white fish: cod, sea bass, halibut, mahi-mahi) 
  • Chopped tomato
  • Chopped lettuce 


Directions
  • Using a container that has a lid, mix the lemon juice, oregano, olive oil, salt and garlic. Once the ingredients are mixed, add the fish.
  • Put the lid on the container (make sure it’s sealed!), and shake to combine. Let this marinate in the refrigerator for 15 minutes.  Turn the fish and marinate for an additional 15 minutes.
  • Remove the fish and use some of the marinade to lightly coat the bottom of the pan. Heat on medium and add the fish and cook through.  You can also cook the fish on the grill if you prefer.
  • Serve on pita bread with sliced tomato and lettuce. 

Play With Your Food!

  • Serve the fish on top of a salad.
  • Serve with sliced red onion in addition to the tomato and lettuce.
  • Try this with shrimp instead of fish.
  • If grilling, try using skewers.
 

 

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Baked Halibut with Lemon Paprika Butter

 

Submitted by Linda B. at Westinghouse. Thank you, Linda B.!
 
You’ll Need:
  • 3 tbsp. Butter at room temperature
  • 2 tbsp. Sweet Paprika
  • 2 tbsp. Fresh Italian Parsley Chopped
  • 1 tbsp. Fresh Lemon Juice
  • 1 tsp. Grated lemon Peel
  • ½ tsp. Salt
  • ½ tsp. Ground Black Pepper
  • 4 (5 oz) Halibut Fillets
  • Lemon Wedges
Directions:
  • Preheat oven to 400°F.
  • Butter 13 x 9 x 2 inch glass baking dish.
  • Combine butter, sweet paprika, 1-tablespoon parsley, lemon juice, lemon peel, salt and ground pepper in a small bowl and stir to blend.
  • Spread seasoned butter mixture over both sides of the fish fillets.
  • Sprinkle each with additional salt and pepper.
  • Transfer fish to prepared baking dish.
  • Bake fish until just opaque in the center about 10 minutes.
  • Transfer fish to a platter and sprinkle with the remaining 1 tablespoon of parsley.
  • Garnish platter with lemon wedges and serve.
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Salmon Patties

 

This is a perfect way to attain omega-3 fatty acids from a canned food product.

 

You’ll Need:

  • 16 ounces canned salmon
  • 1 small onion, finely chopped
  • ¼ cup fresh parsley, finely chopped
  • 2 eggs, beaten
  • 1 ¼ cups dried bread crumbs, split into ¾ cup and ½ cup
  • ¼ teaspoon cayenne
  • Butter for cooking patties
  • Salt and pepper to taste

Directions:

  • Place the salmon and the liquid that is found in the can into a mixing bowl. Flake it with a fork.
  • Mix in onion, parsley, cayenne, salt and pepper.
  • Mix in beaten eggs.
  • Add ¾ cup of bread crumbs to shape into patties. Then roll the patties in the extra bread crumbs.
  • Melt butter in a skillet over low heat. Then cook patties until browned on both sides.

Fish in Cilantro Sauce

Fish as a regular part of the diet provides a fabulous balance for healthy heart health.

You’ll Need

  • 2 pounds red snapper or similar fish
  • 1 small onion sliced
  • 1 garlic clove minced
  • 1 Tablespoon olive oil
  • ¼ cup toasted almonds, ground
  • 2 Tablespoons lime juice
  • ½ teaspoon salt (and a pinch more for sprinkling on the fish)
  • 1 dash pepper
  • ½ cup cilantro, chopped

Directions

  • Thaw the fish fillets if frozen. When thawed cut into 8 fillets
  • Cook onion and garlic in hot oil until tender but not brown.
  • Add the almonds, lime juice, the ½ teaspoon of salt, and pepper.
  • Heat through.
  • In a well greased 13 X 9 X 2-inch baking dish, arrange the fish fillets and sprinkle lightly with salt.
  • Top with the onion mixture.
  • Sprinkle evenly with the cilantro, (or with parsley).
  • Bake, covered, in a preheated 350 degree F oven for about 35 minutes, or until the fish flakes easily when tested with a fork.

Summer Salmon on the Grill with Tomato Rosemary Sauce

You can enjoy meals and at the same time help to prevent cancers! In order to do this, incorporate omega-3 fatty acid fish into your diet.

For the Salmon:

  • 4 fresh rosemary sprigs, each about 4-inches long
  • 3 pounds center-cut salmon, cut into 6 slices about 2 inches thick
  • 1/2 cup pure olive oil
  • Grated zest and juice of 1 lemon

For the Sauce:

  • 1 lemon
  • 2 fresh rosemary sprigs, each about 4 inches long
  • 1 clove garlic, sliced paper thin
  • 1 sprinkle of cayenne
  • 1 teaspoon salt
  • 1/4 cup extra-virgin olive oil
  • 2 pounds cherry tomatoes, skins removed

Prepare the Fish:

  • Remove the leaves from the rosemary sprigs.
  • In a shallow bowl, marinate the sliced salmon with the rosemary leaves, olive oil, and lemon zest and juice for about 1 hour.

Make the Sauce:

  • Preheat an oven to 500*F (250*C).
  • Peel the zest from the lemon, using a vegetable peeler, and finely julienne.
  • Juice the lemon.
  • Combine the lemon zest and juice, rosemary, garlic, salt and oil in a heatproof bowl, set aside.
  • Place the tomatoes on a baking sheet or jelly roll pan and roast for 12 minutes.
  • Immediately place the roasted tomatoes into the heat-proof bowl.
  • Smash them with a fork and incorporate with the other ingredients.
  • The intense heat of the roasted tomatoes will cook the other ingredients.

Start the Grill:

  • Grill the salmon for 2 minutes on each side. It should be pink, not rare, in the center.
  • Serve immediately with the tomato mixture.

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Citrus Fish

You’ll Need

  • 2 pounds fresh or frozen fish steaks (Halibut or other fish steak)
  • ½ cup onion, finely chopped
  • 2 garlic cloves minced
  • 2 Tablespoons vegetable oil
  • 2 Tablespoons fresh cilantro
  • 1 teaspoon salt
  • 1/8 teaspoon pepper
  • ½ cup orange juice
  • 1 Tablespoon lemon juice
Directions
If using frozen fish, thaw the frozen fish steaks.
Arrange the fish in a 12 X 7 1/2 X 2-inch baking dish.
In a small skillet cook the onion and the garlic in oil until the onion is tender but not brown.
Stir in the cilantro, salt and pepper.
Spread the mixture over the fish.
Combine the orange juice and lemon juice and pour evenly over the fish.
Bake, uncovered, in a 400 degree oven for about 20 to 25 minutes, or until the fish flakes easily with a fork.

Sprinkle with paprika and garnish with orange slices, if desired.