(BUSINESS WIRE)--For more than 20 years, America has set aside the month of August to celebrate a great American farm-raised fish and honor the U.S. farmer. U.S. Farm-Raised Catfish is a mild, healthy fish; contains omega-3; and is versatile enough for almost any recipe.
“American catfish farmers find it extremely important to provide consumers with an earth-friendly fish that also tastes good”
Because U.S. catfish farmers use pure water and whole-grain feeds, catfish is also one of the freshest-tasting fish available. “American catfish farmers find it extremely important to provide consumers with an earth-friendly fish that also tastes good,” said Roger Barlow, president of The Catfish Institute (TCI). “They take great pride in giving Americans a premium product at a budget-friendly price.”
TCI has partnered with chefs, TV and radio personalities, and others who have joined in their efforts to increase awareness of National Catfish Month. Throughout the month, there will be national and regional print, TV, radio and web campaigns highlighting U.S. Farm-Raised Catfish and the American farmer.
“TCI’s overall goal is to ensure that consumers are educated on the many positive attributes of U.S. Catfish,” said Barlow. “By raising U.S. Farm-Raised Catfish in environmentally controlled clay-based ponds, our farmers are able to supply quality assurance, ultimately providing a safe fish for consumers. Be sure and look for the U.S. Farm-Raised Catfish seal when purchasing catfish from retailers or at local restaurants. It’s important that consumers remember when they eat U.S. Catfish, they are getting a great-tasting, enjoyable fish, as well as supporting the American economy.”
During the month of August, TCI will be giving away their new recipe book, Fresh Ideas for U.S. Catfish, to showcase just how versatile catfish is. The recipe book contains 28 new recipes – from catfish chowder to catfish artichoke dip – giving consumers the freedom to experiment with virtually any flavor. Thanks to our hardworking farmers, fresh U.S. Farm-Raised Catfish is available year-round.
For a copy of Fresh Ideas for U.S. Catfish, please provide a name and mailing address to freshideasforuscatfish@gmail.com.
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Showing posts with label fish. Show all posts
Showing posts with label fish. Show all posts
Saturday, July 31, 2010
Monday, November 23, 2009
A Quick, Healthy Dish For People With Diabetes And Their Families
(NAPSI)-Diabetes is a serious disease that results in high glucose (sugar levels) in the blood, which can lead to serious health problems. Almost 24 million people in the United States have the disease. If you have diabetes, you know that the day-to-day steps needed to manage the disease can be hard. Diabetes can lead to blindness, loss of limb, kidney failure, heart disease, and early death. Managing diabetes can be easier if you set goals and make a plan. Talk with your health care team about making a plan, which should include ways to make healthier food choices, increase your physical activity, and reach and stay at a healthy weight. One part of your plan may be learning how to prepare a quick, healthy dish for your family. Follow these tips from the National Diabetes Education Program to make healthier meals that your whole family can enjoy:
• Before going to the grocery store, check flyers, ads, and websites to see what is on sale. Make a list of what you need, and check to see what foods you already have at home.
• Find recipes online or at your local library that have five to 10 ingredients or less.
• Buy fresh fruits and vegetables that are in season-they usually cost less.
• Buy items like fat-free or low-fat milk, cheese, and yogurt in the largest size you know your family will consume so you are not paying for extra packaging.
• Instead of flavored rice, buy plain brown rice. Add fresh or dried herbs and spices to add flavor.
• Look for deals on whole-grain, day-old breads in the bakery department. Search for specials on lean cuts at the meat counter.
• Prepare meals in advance to make mealtime less stressful, and use the leftovers to make other dishes.
Here's an example of a healthy dish that serves four and takes less than 30 minutes to prepare.
Red Snapper
(This recipe also works well with chicken breast used in place of
red snapper)
2 Tbsp. olive oil
1 medium onion, chopped
½ cup red pepper, chopped
½ cup carrots, cut into strips
1 clove garlic, minced
½ cup dry white wine*
¾ pound (12 oz.) of red snapper fillet
1 large tomato, chopped
2 Tbsp. pitted ripe olives, chopped
2 Tbsp. crumbled low-fat feta or low-fat ricotta cheese
*Water or fat-free broth can be used in place of white wine.
Instructions:
In a large skillet, heat olive oil and add onion, red pepper, carrots, and garlic. Sauté for 10 minutes then add wine and bring to a boil. Push the vegetables to one side of the pan. Arrange fillets in a single layer in center of skillet. Cover to cook for 5 minutes. Add tomato and olives. Top with cheese then cover and cook for 3 minutes or until fish is firm but moist. Transfer fish to a serving platter and add vegetables and pan juices. Serve fish on top of vegetables with brown rice. Enjoy!
Nutrition Information Per Serving for Red Snapper: Serving size ¼ red snapper (or 3 oz.) with ½ cup vegetables. Calories 285, Calories From Fat 80, Total Fat 10g, Saturated Fat 2g, Cholesterol 35mg, Sodium 160mg, Dietary Fiber 2g, Total Carbohydrate 8g, Protein 19g.
For more tasty, quick, and healthy recipes, order your free copy of the National Diabetes Education Program's Mas que comida recipe book by visiting www.YourDiabetesInfo.org or calling 1-888-693-NDEP (6337), TTY: 1-866-596-1162.
By the National Diabetes Education Program
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• Before going to the grocery store, check flyers, ads, and websites to see what is on sale. Make a list of what you need, and check to see what foods you already have at home.
• Find recipes online or at your local library that have five to 10 ingredients or less.
• Buy fresh fruits and vegetables that are in season-they usually cost less.
• Buy items like fat-free or low-fat milk, cheese, and yogurt in the largest size you know your family will consume so you are not paying for extra packaging.
• Instead of flavored rice, buy plain brown rice. Add fresh or dried herbs and spices to add flavor.
• Look for deals on whole-grain, day-old breads in the bakery department. Search for specials on lean cuts at the meat counter.
• Prepare meals in advance to make mealtime less stressful, and use the leftovers to make other dishes.
Here's an example of a healthy dish that serves four and takes less than 30 minutes to prepare.
Red Snapper
(This recipe also works well with chicken breast used in place of
red snapper)
2 Tbsp. olive oil
1 medium onion, chopped
½ cup red pepper, chopped
½ cup carrots, cut into strips
1 clove garlic, minced
½ cup dry white wine*
¾ pound (12 oz.) of red snapper fillet
1 large tomato, chopped
2 Tbsp. pitted ripe olives, chopped
2 Tbsp. crumbled low-fat feta or low-fat ricotta cheese
*Water or fat-free broth can be used in place of white wine.
Instructions:
In a large skillet, heat olive oil and add onion, red pepper, carrots, and garlic. Sauté for 10 minutes then add wine and bring to a boil. Push the vegetables to one side of the pan. Arrange fillets in a single layer in center of skillet. Cover to cook for 5 minutes. Add tomato and olives. Top with cheese then cover and cook for 3 minutes or until fish is firm but moist. Transfer fish to a serving platter and add vegetables and pan juices. Serve fish on top of vegetables with brown rice. Enjoy!
Nutrition Information Per Serving for Red Snapper: Serving size ¼ red snapper (or 3 oz.) with ½ cup vegetables. Calories 285, Calories From Fat 80, Total Fat 10g, Saturated Fat 2g, Cholesterol 35mg, Sodium 160mg, Dietary Fiber 2g, Total Carbohydrate 8g, Protein 19g.
For more tasty, quick, and healthy recipes, order your free copy of the National Diabetes Education Program's Mas que comida recipe book by visiting www.YourDiabetesInfo.org or calling 1-888-693-NDEP (6337), TTY: 1-866-596-1162.
By the National Diabetes Education Program
-----
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Tuesday, October 27, 2009
Expert tips to take the stress out of holiday entertaining
(ARA) – Family and friends gathered ‘round the dinner table, with a sumptuous feast (prepared by you) set before them – does anything say “holidays” more than that? What guests often don’t realize are the hours of prep and, perhaps, stress the host endured to achieve this festive celebration. You, however, don’t have to be one of those crazed hosts.
With the holidays quickly approaching, you can make a stress-free holiday meal with some handy tips from celebrity chef and expert entertainer Cat Cora, the first and only female Iron Chef on Food Network’s Iron Chef America.
“When it comes to holiday entertaining, planning ahead and having the right tools and equipment help prevent poor performance and high stress levels,” Cora says. Here are her tips for stress-free holiday entertaining:
* Start out with the best tools and equipment you can afford. If you’ve been thinking about replacing your old, energy inefficient refrigerator with something better, more convenient and worthy of your skills, the holiday season is a great time to do so.
“A good refrigerator, with the right features, can make meal organization and prep much easier,” Cora says. For example, refrigerators like LG’s four-door model offer lots of storage room with nearly 28 cubic feet of capacity, including double freezer drawers – the top drawer for items you access the most and bottom drawer for larger items or longer-term storage. The freezer drawers automatically open and close at the touch of a button, so it’s like having an extra hand in the kitchen.
* Take advantage of the convenience of the microwave, some of which now feature a warming lamp, to help keep dishes hot until mealtime.
* Shop early and stock up on perishables weeks before your holiday event. Chop veggies and prepare hors d’oeuvres a day before, and take advantage of the great fresh desserts available at your local grocery store or bakery.
* Clean as you go — it makes a big difference and you can enjoy your meal even more knowing a sink full of dishes doesn’t await you when you’re done. New dishwashers with steam technology now offer cycles that allow you to thoroughly yet gently clean fragile items such as fine china and stemware.
* Enlist friends to come over an hour or two before the party to help set up the drinks, appetizers and a children’s table complete with crayons, puzzles and games.
* You don’t have to bust your budget in order to host a memorable event. If a full-blown four course dinner is beyond your budget, consider a single-course affair such as a cheese tasting, dessert party or appetizer buffet.
* Mix up serving pieces. Instead of the traditional bowls and plates, try unusual presentations like serving dessert in a martini glass, appetizers in a shot glass or serve the meat course on a cutting board.
* Edible & functional garnishes are a great way to add color and verve to any dish. Items like orange or lemon wedges, radish roses, slivers of carrot, toasted nuts or grated chocolate work well as quick, attractive garnishes.
* “Never forget to be original,” Cora says. “While we all love traditional holiday fare, get creative with a couple special dishes that will add flare to your dinner party.”
Try this creative recipe from Kristine Snyder, of Maui, Hawaii, chosen as “America’s Top Amateur Chef” at LG’s “Taste of Something Better” cooking competition judged by Cora. Snyder will represent the United States in LG’s 2009 Global “Life Tastes Good” championship in Bangkok, Thailand, in November.
Soy-Glazed Mahi Mahi with Cilantro Butter Shrimp (Serves four)
Ingredients:
3 tablespoons soy sauce
2 tablespoons sesame oil
4 tablespoons minced fresh ginger, divided
1 tablespoon plus 2 teaspoons minced garlic, divided
1/2 teaspoon crushed red pepper flakes, divided
4 6-ounce Mahi Mahi fillets (or other mild white fish), about 1 inch thick
3 ounces spicy Portuguese sausage (linguica), thinly sliced and quartered
3/4 cup clam juice
1/4 cup low salt chicken broth
3 tablespoons rice vinegar
1 tablespoon Thai sweet chili sauce
3/4 cup packed fresh cilantro
6 tablespoons cold butter
1 tablespoon fresh lime juice
1/2 teaspoon grated lime zest
12 large shrimp, peeled and deveined, tail on
2 cups chopped watercress
12 grape or cherry tomatoes, halved
Directions:
Combine the soy sauce, sesame oil, two tablespoons ginger, one tablespoon
garlic, and 1/4 teaspoon red pepper flakes in a 1-gallon, sealable plastic bag. Add fish and sausage to marinade, turning to coat, and refrigerate for one half hour.
Combine clam juice, broth, vinegar and sweet chili sauce in a small saucepan. Boil over medium-high heat until reduced to 1/2 cup, about 10 minutes. Set aside.
Puree cilantro, butter, remaining two tablespoons ginger, remaining two teaspoons garlic, lime juice, zest and remaining 1/4 teaspoon red pepper flakes in a food processor. Reserve two tablespoons for shrimp and set remainder aside.
Preheat oven to 450 degrees. Remove fish and sausage from marinade, scraping off excess, and place in a spray-coated baking dish. Bake eight to 10 minutes until just cooked through.
Meanwhile, to finish sauce, reheat broth mixture over medium heat and gradually whisk in cilantro butter until blended and slightly thickened. Melt reserved cilantro butter in a large nonstick skillet over medium heat and saute shrimp until opaque, about one and a half minutes per side. To serve, divide watercress onto four warmed plates and top with fish. Drizzle sauce over the fish and top with shrimp. Garnish with tomatoes.
Courtesy of ARAcontent
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With the holidays quickly approaching, you can make a stress-free holiday meal with some handy tips from celebrity chef and expert entertainer Cat Cora, the first and only female Iron Chef on Food Network’s Iron Chef America.
“When it comes to holiday entertaining, planning ahead and having the right tools and equipment help prevent poor performance and high stress levels,” Cora says. Here are her tips for stress-free holiday entertaining:
* Start out with the best tools and equipment you can afford. If you’ve been thinking about replacing your old, energy inefficient refrigerator with something better, more convenient and worthy of your skills, the holiday season is a great time to do so.
“A good refrigerator, with the right features, can make meal organization and prep much easier,” Cora says. For example, refrigerators like LG’s four-door model offer lots of storage room with nearly 28 cubic feet of capacity, including double freezer drawers – the top drawer for items you access the most and bottom drawer for larger items or longer-term storage. The freezer drawers automatically open and close at the touch of a button, so it’s like having an extra hand in the kitchen.
* Take advantage of the convenience of the microwave, some of which now feature a warming lamp, to help keep dishes hot until mealtime.
* Shop early and stock up on perishables weeks before your holiday event. Chop veggies and prepare hors d’oeuvres a day before, and take advantage of the great fresh desserts available at your local grocery store or bakery.
* Clean as you go — it makes a big difference and you can enjoy your meal even more knowing a sink full of dishes doesn’t await you when you’re done. New dishwashers with steam technology now offer cycles that allow you to thoroughly yet gently clean fragile items such as fine china and stemware.
* Enlist friends to come over an hour or two before the party to help set up the drinks, appetizers and a children’s table complete with crayons, puzzles and games.
* You don’t have to bust your budget in order to host a memorable event. If a full-blown four course dinner is beyond your budget, consider a single-course affair such as a cheese tasting, dessert party or appetizer buffet.
* Mix up serving pieces. Instead of the traditional bowls and plates, try unusual presentations like serving dessert in a martini glass, appetizers in a shot glass or serve the meat course on a cutting board.
* Edible & functional garnishes are a great way to add color and verve to any dish. Items like orange or lemon wedges, radish roses, slivers of carrot, toasted nuts or grated chocolate work well as quick, attractive garnishes.
* “Never forget to be original,” Cora says. “While we all love traditional holiday fare, get creative with a couple special dishes that will add flare to your dinner party.”
Try this creative recipe from Kristine Snyder, of Maui, Hawaii, chosen as “America’s Top Amateur Chef” at LG’s “Taste of Something Better” cooking competition judged by Cora. Snyder will represent the United States in LG’s 2009 Global “Life Tastes Good” championship in Bangkok, Thailand, in November.
Soy-Glazed Mahi Mahi with Cilantro Butter Shrimp (Serves four)
Ingredients:
3 tablespoons soy sauce
2 tablespoons sesame oil
4 tablespoons minced fresh ginger, divided
1 tablespoon plus 2 teaspoons minced garlic, divided
1/2 teaspoon crushed red pepper flakes, divided
4 6-ounce Mahi Mahi fillets (or other mild white fish), about 1 inch thick
3 ounces spicy Portuguese sausage (linguica), thinly sliced and quartered
3/4 cup clam juice
1/4 cup low salt chicken broth
3 tablespoons rice vinegar
1 tablespoon Thai sweet chili sauce
3/4 cup packed fresh cilantro
6 tablespoons cold butter
1 tablespoon fresh lime juice
1/2 teaspoon grated lime zest
12 large shrimp, peeled and deveined, tail on
2 cups chopped watercress
12 grape or cherry tomatoes, halved
Directions:
Combine the soy sauce, sesame oil, two tablespoons ginger, one tablespoon
garlic, and 1/4 teaspoon red pepper flakes in a 1-gallon, sealable plastic bag. Add fish and sausage to marinade, turning to coat, and refrigerate for one half hour.
Combine clam juice, broth, vinegar and sweet chili sauce in a small saucepan. Boil over medium-high heat until reduced to 1/2 cup, about 10 minutes. Set aside.
Puree cilantro, butter, remaining two tablespoons ginger, remaining two teaspoons garlic, lime juice, zest and remaining 1/4 teaspoon red pepper flakes in a food processor. Reserve two tablespoons for shrimp and set remainder aside.
Preheat oven to 450 degrees. Remove fish and sausage from marinade, scraping off excess, and place in a spray-coated baking dish. Bake eight to 10 minutes until just cooked through.
Meanwhile, to finish sauce, reheat broth mixture over medium heat and gradually whisk in cilantro butter until blended and slightly thickened. Melt reserved cilantro butter in a large nonstick skillet over medium heat and saute shrimp until opaque, about one and a half minutes per side. To serve, divide watercress onto four warmed plates and top with fish. Drizzle sauce over the fish and top with shrimp. Garnish with tomatoes.
Courtesy of ARAcontent
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Friday, July 18, 2008
Bringing The Beach Home
(NAPSI)-One way to savor the flavor of seaside vacations is to throw a beach party at home and serve up some satisfying seafood. Decorating is a breeze with tiki torches and candles. Spread out beach towels and add colorful pails and beach balls. Encourage guests to get in the shoreline mood by wearing casual seaside attire.
As for the food, SeaPak makes serving great seafood easy. Dish up SeaPak’s Popcorn Shrimp with ketchup to the children, and spoil the adults in the crowd with SeaPak’s Shrimp Scampi or Jumbo Butterfly Shrimp served with a variety of dipping sauces. Visit SeaPak.com for nearly 100 tasty recipes, such as Island Quesadillas with Lime Sour Cream:
SeaPak Island Quesadillas with Lime Sour Cream
Prep Time: 15 minutes
Cook Time: 12 minutes
Makes: 4 servings
1 package (12 oz) SeaPak® Shrimp Scampi-Butter and Garlic, frozen
4 pineapple rounds (fresh or canned in juice), about 1” thick
8 (fajita-size) flour tortillas, regular or whole wheat
2 cups Monterey Jack cheese or Mexican cheese blend, shredded
¾ cup roasted red peppers, chopped
¼ cup scallions, chopped
Cooking spray
½ cup sour cream
2 Tbsp. chopped fresh cilantro
1 tsp. lime zest, finely grated
¼ tsp. garlic powder
PREHEAT oven to 400°. Coat a large baking sheet with cooking spray.
COAT a large skillet with cooking spray and set over medium-high heat to preheat. Place pineapple rounds on hot pan and cook 2 minutes per side, until golden brown. Remove from pan and set aside. Add shrimp to hot pan and cook according to package directions. Lift shrimp from butter sauce (discard butter sauce if desired) and cut shrimp and pineapple into ½” pieces.
ARRANGE four tortillas on prepared baking sheet. Top tortillas with cheese (1/2 cup each), shrimp, pineapple, roasted red peppers and scallions. Place second tortilla on top and spray the surface with cooking spray. Cover quesadillas with foil and bake 5 minutes. Uncover and bake 5 to 7 more minutes, until cheese melts and tortillas are golden brown. Meanwhile, in a small bowl, combine sour cream, cilantro, lime zest and garlic. Mix well.
SLICE quesadillas into wedges and serve with lime sour cream on the side.
Delicious seafood is a favorite indulgence on many vacations. Why not make it the centerpiece of your next beach party at home?
As for the food, SeaPak makes serving great seafood easy. Dish up SeaPak’s Popcorn Shrimp with ketchup to the children, and spoil the adults in the crowd with SeaPak’s Shrimp Scampi or Jumbo Butterfly Shrimp served with a variety of dipping sauces. Visit SeaPak.com for nearly 100 tasty recipes, such as Island Quesadillas with Lime Sour Cream:
SeaPak Island Quesadillas with Lime Sour Cream
Prep Time: 15 minutes
Cook Time: 12 minutes
Makes: 4 servings
1 package (12 oz) SeaPak® Shrimp Scampi-Butter and Garlic, frozen
4 pineapple rounds (fresh or canned in juice), about 1” thick
8 (fajita-size) flour tortillas, regular or whole wheat
2 cups Monterey Jack cheese or Mexican cheese blend, shredded
¾ cup roasted red peppers, chopped
¼ cup scallions, chopped
Cooking spray
½ cup sour cream
2 Tbsp. chopped fresh cilantro
1 tsp. lime zest, finely grated
¼ tsp. garlic powder
PREHEAT oven to 400°. Coat a large baking sheet with cooking spray.
COAT a large skillet with cooking spray and set over medium-high heat to preheat. Place pineapple rounds on hot pan and cook 2 minutes per side, until golden brown. Remove from pan and set aside. Add shrimp to hot pan and cook according to package directions. Lift shrimp from butter sauce (discard butter sauce if desired) and cut shrimp and pineapple into ½” pieces.
ARRANGE four tortillas on prepared baking sheet. Top tortillas with cheese (1/2 cup each), shrimp, pineapple, roasted red peppers and scallions. Place second tortilla on top and spray the surface with cooking spray. Cover quesadillas with foil and bake 5 minutes. Uncover and bake 5 to 7 more minutes, until cheese melts and tortillas are golden brown. Meanwhile, in a small bowl, combine sour cream, cilantro, lime zest and garlic. Mix well.
SLICE quesadillas into wedges and serve with lime sour cream on the side.
Delicious seafood is a favorite indulgence on many vacations. Why not make it the centerpiece of your next beach party at home?
Tuesday, July 8, 2008
Affordable, Portable Tuna Hooks Nutrition Into Your Diet
(NAPSI)-Families on the go looking for a quick, affordable and nutrient-packed meal are hooked on tuna.
No longer restricted to casseroles or plain sandwiches, canned tuna can make a great warm-weather meal, whether it’s part of a traditional tuna salad, eaten as a spread or even over pasta for a light and delicious lunch.
Nutrient Packed
The versatile seafood is also high in protein, low in calories and loaded with omega-3s--a series of fatty acids linked to benefits in brain power, heart health, disease prevention and improved energy and movement.
Additionally, omega-3s have been found to help improve cognitive and motor skill development in fetuses and young children, and scientists say they may reduce preterm labor and postpartum depression.
Add to that high levels of selenium--an essential mineral that acts as a powerful antioxidant--and doses of B vitamins such as niacin, B-12 and B-6, and you can see why tuna is a favorite of nutritionists, chefs and families alike.
Americans eat very little seafood--only 17 lbs. a year versus the 39 lbs. recommended by many health experts. Women especially, and this includes pregnant women, are encouraged to eat more fish, a minimum of 12 ounces per week, and they can do so without worry.
While virtually all seafood has trace levels of naturally occurring mercury, canned or pouched light tuna tests well below the FDA’s very conservative safety limit. There are only four ocean fish that pregnant women and women who are postpartum are asked to avoid: tilefish, king mackerel, swordfish and shark.
Affordable and Fast
Tuna’s convenient packaging options also make it a quick way to get your two servings of fish per week, as suggested by the American Heart Association and the USDA. Its affordability makes tuna an easy item to incorporate into your diet on any budget.
You can find tuna in individual serving cups, pouches and ready-to-serve flavors such as lemon-pepper or Thai.
The pouches can be especially good for picnics or other outdoor get-togethers, and the individual cans can be great for camp, work or anywhere else you might need to grab a quick bite on the go. Insulated lunch boxes, bags and small coolers add to its portability.
Delicious Dishes
You can even use tuna in a variety of wonderful dishes, ranging from whole wheat penne with tuna and roasted vegetables to tuna, chilled green beans and roasted pepper salad.
Other recipes include a niçoise sandwich, savory tuna spread and even creamed tuna and vegetables à la king.
The following recipe is simple and very portable:
Tuna Roll-Up
4 servings
1 1-lb. can of light tuna or
2 6-oz. cans
1 8-oz. cream cheese at room temperature
2 tsp. prepared horseradish
1 Tbsp. fresh lemon juice
1 Tbsp. grated onion
4 White or wheat soft burrito-size shells or wraps
Mix ingredients in bowl with fork.
Spread mixture with a knife over a white or wheat flour tortilla, leaving ¼ edge uncovered.
Add shredded lettuce, tomato and chopped cucumber to taste.
Start with one end of the wrap and roll it until plump and round. Wrap in aluminum foil.
Cut in half and refrigerate until ready to eat or store in a cool insulated lunch box for convenience.
You can find this recipe and others, along with tips and facts, at www.tunafacts.com.
Fabulous Fish--Canned tuna is affordable, versatile and packed with protein and omega-3s.
No longer restricted to casseroles or plain sandwiches, canned tuna can make a great warm-weather meal, whether it’s part of a traditional tuna salad, eaten as a spread or even over pasta for a light and delicious lunch.
Nutrient Packed
The versatile seafood is also high in protein, low in calories and loaded with omega-3s--a series of fatty acids linked to benefits in brain power, heart health, disease prevention and improved energy and movement.
Additionally, omega-3s have been found to help improve cognitive and motor skill development in fetuses and young children, and scientists say they may reduce preterm labor and postpartum depression.
Add to that high levels of selenium--an essential mineral that acts as a powerful antioxidant--and doses of B vitamins such as niacin, B-12 and B-6, and you can see why tuna is a favorite of nutritionists, chefs and families alike.
Americans eat very little seafood--only 17 lbs. a year versus the 39 lbs. recommended by many health experts. Women especially, and this includes pregnant women, are encouraged to eat more fish, a minimum of 12 ounces per week, and they can do so without worry.
While virtually all seafood has trace levels of naturally occurring mercury, canned or pouched light tuna tests well below the FDA’s very conservative safety limit. There are only four ocean fish that pregnant women and women who are postpartum are asked to avoid: tilefish, king mackerel, swordfish and shark.
Affordable and Fast
Tuna’s convenient packaging options also make it a quick way to get your two servings of fish per week, as suggested by the American Heart Association and the USDA. Its affordability makes tuna an easy item to incorporate into your diet on any budget.
You can find tuna in individual serving cups, pouches and ready-to-serve flavors such as lemon-pepper or Thai.
The pouches can be especially good for picnics or other outdoor get-togethers, and the individual cans can be great for camp, work or anywhere else you might need to grab a quick bite on the go. Insulated lunch boxes, bags and small coolers add to its portability.
Delicious Dishes
You can even use tuna in a variety of wonderful dishes, ranging from whole wheat penne with tuna and roasted vegetables to tuna, chilled green beans and roasted pepper salad.
Other recipes include a niçoise sandwich, savory tuna spread and even creamed tuna and vegetables à la king.
The following recipe is simple and very portable:
Tuna Roll-Up
4 servings
1 1-lb. can of light tuna or
2 6-oz. cans
1 8-oz. cream cheese at room temperature
2 tsp. prepared horseradish
1 Tbsp. fresh lemon juice
1 Tbsp. grated onion
4 White or wheat soft burrito-size shells or wraps
Mix ingredients in bowl with fork.
Spread mixture with a knife over a white or wheat flour tortilla, leaving ¼ edge uncovered.
Add shredded lettuce, tomato and chopped cucumber to taste.
Start with one end of the wrap and roll it until plump and round. Wrap in aluminum foil.
Cut in half and refrigerate until ready to eat or store in a cool insulated lunch box for convenience.
You can find this recipe and others, along with tips and facts, at www.tunafacts.com.
Fabulous Fish--Canned tuna is affordable, versatile and packed with protein and omega-3s.
Monday, January 21, 2008
Norwegian Crab Bisque - Great Clam Chowder substitute!
I'm not sure which one of my food-loving fellow contributors left the review of Campbell's Chunky Healthy Request Clam Chowder, but I'm glad you did. I saw it on the shelf and had contemplated trying it. I'll stick to what I know is good thank you very much!
Here's a recipe you might want to try when you're craving clam chowder or fish for that matter. This is a great soup, healthy and fairly low cal. I'm sure you'll be able to make a few modifications to cut back on the calories even further! I substitute clams from the can for the crab for a great tasting clam chowder.
*I use the shredded kind in bags as I don't care for large pieces of carrots
** I usually leave these out as a few in my family don't like peas. I like having veggies in it though so I might put some brocoli on occasion. I tried spinach and loved it, but I was the lonely owner of a whole pot of bique as no one else would try it.
***I prefer not to use the imitation crab as it has a distinctive flavor and it has sugar in it. I have substituted clams, shrimp, and/or boneless fish. You need to simmer long enough to make sure the seafood is cooked if you use fresh, something you don't need to worry about with imitation crab. I usually just use frozen cooked shrimp or canned clams so I don't have to worry. However, the flavor is SO much better with fresh. Sometimes I'll precook the fish in the microwave to save a minute or two. I have also made this with scallops, real crab, shrimp and clams all together, for a great seafood gumbo.
The recipe is from "Light-Hearted Seafood - Tasty, Quick, Healthy" by Janis Harsila, R.D. and Evie Hansen. It's from way back in 1989 and was published by the National Seafood Educators, P.O. Box 60006, Richmond Beach, WA 98160 (206-546-6430 is the phone number listed, but who knows if it's still good). I'd suggest doing an Internet search if you're intersted in trying to find a copy.
It's a great little book if you love seafood like I do!
Judy
Here's a recipe you might want to try when you're craving clam chowder or fish for that matter. This is a great soup, healthy and fairly low cal. I'm sure you'll be able to make a few modifications to cut back on the calories even further! I substitute clams from the can for the crab for a great tasting clam chowder.
Norwegian Crab Bisque
2 cups water
1 small onion, diced
2 stalks celery, chopped
2 medium potatoes, diced
2 carrots, sliced*
1 cup frozen peas**
6 - 8 whole allspice
1 tsp. dried dill weed
1/2 tsp. white pepper
2 cans (13 ox. each) evaporated skim milk
1 lb. imitation crab***
1 Tbsp. parsley
Dash of tabasco or other hot pepper sauce
Place water, onions, celery, potatoes, carrots, peas, allspice, dill and white pepper in 4-quart saucepan. Bring to boil; reduce heat and simmer for 15 minutes. Remove and discard allspice.
Add mile and simmer (do NOT boil). Gently stir in imitation crab. garnish with parsely and tabasco.
Makes 6 servigns. 229 calories, 0.3 gram fat, 629 mg. sodium, 38 mg cholesterol per serving.
*I use the shredded kind in bags as I don't care for large pieces of carrots
** I usually leave these out as a few in my family don't like peas. I like having veggies in it though so I might put some brocoli on occasion. I tried spinach and loved it, but I was the lonely owner of a whole pot of bique as no one else would try it.
***I prefer not to use the imitation crab as it has a distinctive flavor and it has sugar in it. I have substituted clams, shrimp, and/or boneless fish. You need to simmer long enough to make sure the seafood is cooked if you use fresh, something you don't need to worry about with imitation crab. I usually just use frozen cooked shrimp or canned clams so I don't have to worry. However, the flavor is SO much better with fresh. Sometimes I'll precook the fish in the microwave to save a minute or two. I have also made this with scallops, real crab, shrimp and clams all together, for a great seafood gumbo.
The recipe is from "Light-Hearted Seafood - Tasty, Quick, Healthy" by Janis Harsila, R.D. and Evie Hansen. It's from way back in 1989 and was published by the National Seafood Educators, P.O. Box 60006, Richmond Beach, WA 98160 (206-546-6430 is the phone number listed, but who knows if it's still good). I'd suggest doing an Internet search if you're intersted in trying to find a copy.
It's a great little book if you love seafood like I do!
Judy
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