Healthy Habits: Seafood Nutrition (and recipes)

I recently had the opportunity through Chatterbox to share some healthy benefits of seafood courtesy of Seafood Nutrition Partnership and got a thank-you box to try out some seafood products.

Did you know that eating seafood twice a week can reduce your risk of heart disease by at least 36% - and that it gives you more energy? (source: JAMA) It's a great source of lean protein, and has a great deal of Omega-3, which has been shown in a variety of studies to have a significant impact on heart and brain health. In fact, studies show it can help your baby's brain and eye development when eaten during pregnancy (source), and contributes to better memory and longer life in seniors (source).

When it comes to health, it doesn't matter if you choose canned, frozen, or fresh. It's best to buy in-season fish, and to make sure you're buying it from sustainable sources. It's easy to prepare - every time we have seafood in our house it's ready in less than 20 minutes from the time I walk in the door to the time it's on the table.

Try these recipes, whether you're looking for ways to introduce seafood to your family or just a new meal to try.

Italian Tuna Salad
Pre-cook 1 potato, cube, and cool. Drain oil from 1 can tuna packed in olive oil into a bowl. set tuna aside. Add to the oil from the tuna can 3 T olive oil, 1 T Balsamic vinegar, 3 pinches dried oregano, salt and pepper to taste. Mix dressing well. Mix 5 oz bag mixed salad greens, potato, 2 black olives (pitted and sliced), 1 chopped cucumber, cherry tomatoes to taste. Top vegetables with tuna and dressing.

Salmon Cakes
Heat 1 oz olive oil in frying pan. Add 1 t chopped garlic and 1/2 finely chopped onion. Sautee until aroma is released. Crush 1 pre-cooked potato and mix with 1 can salmon (drained) and half of the lemon juice from one lemon. Add garlic and onion; mix and add 1 beaten egg and 1/2 T mustard. Mix again. Add up to 1/2 c bread crumbs and fold until combined. RE-heat pan and add 1 oz oil. While heating, use scoop for salmon mixture and place into pan. Fry cakes on each side for 4 minutes per side. Combine 2 oz plain yogurt, 1/2 t dried dill, 1 thinly sliced cucumber, remaining juice from lemon and salt and pepper to taste. Mix well. Serve salmon cakes with yogurt sauce.

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