Meaty texture similar to chicken
Nutty, faintly acidic flavor
Raw: bright and glistening pinkish red colored; Cooked: brownish gray colored
Versatile as it can be eaten raw or cooked
Medium-sized flakes, somewhat juicy
Nutty, faintly acidic flavor
White/pink colored
Good “entry-level” seafood; Mix with oil, yogurt, mayo, cottage cheese, etc. to moisten
Try this spin on a traditional pizza, enjoy this yourself or serve it as a tasty starter at your next party.
Number of Servings:
1
Ingredients:
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 (5-oz.) can Chicken of the Sea® Genova Tonno in Olive Oil
Instructions:
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 Genova® Tonno Tuna evenly over pizza. Mix. Spoon tomato mixture over tuna; sprinkle basil over pizza. Return to oven and bake 5 minutes longer. Serve immediately. Makes one individual pizza.Source: Chicken of the Sea®.
Nutrition Information:
Serving Size 1 pizza; Calories 788; Calories from Fat 277; Fat 30.8 g.; Saturated Fat 10.6 g.; Carbohydrates 78.9 g.; Fiber 3.8 g.; Sugars 4.8 g.; Protein 52 g.; Cholesterol 65.3 mg.; Sodium 1548.2 mg.; Vitamin A 15%; Vitamin C 14%; Calcium 67%; Iron 30%
Try this refreshing salad for a quick lunch or a light dinner, this recipe will sure become one of your favorites!
Number of Servings:
1
Ingredients:
1 can (3 oz.) StarKist® Chunk White Tuna in Water, drained
2 cups fresh spinach
¼ cup diced celery
½ cup diced peaches, packed in juice, drained
2 Tbsp. light mayonnaise
2 Tbsp. sliced green onions
1 Tbsp. pecan chips
Instructions:
Put spinach on plate and top with tuna, celery and peaches.Thin mayonnaise with a little water, milk or juice from peaches and drizzle over the salad. Garnish with green onions and pecan chips.Source: StarKist Co.
Who says tuna salad needs mayonnaise? Avocado makes a perfect creamy accompaniment to tuna in this tasty and nutritious sandwich.
Number of Servings:
2
Ingredients:
One 6-ounce can chunk light tuna, packed in water, drained and well flaked
1 avocado, peeled, pitted, and mashed
½ cup diced tomato
2 tablespoons lime juice (juice of 1 lime)
1 tablespoon fresh chopped cilantro
¼ teaspoon ground cumin
Salt and freshly ground black pepper
2 small whole wheat sub rolls
2 large lettuce leaves
Instructions:
Combine the tuna, avocado, tomato, lime juice, cilantro, cumin, and salt and pepper to taste in a bowl. Divide the mixture evenly between the sub rolls, top with a lettuce leaf, slice in half, and serve.
Recipe by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Authors, The Moms' Guide to Meal Makeovers
Nutrition Information:
450 calories, 19g fat (3g saturated, 0.5g omega-3), 610mg sodium; 46g carbohydrate, 12g fiber, 30g protein, 10% vitamin A, 50% vitamin C, 10% calcium, 20% iron
Seafood Alternatives: salmon, swordfish, halibut, chilean sea bass
Number of Servings:
4
Ingredients:
1 pound yellowfin tuna steaks, skinned and cubed
1 can low-sodium chicken broth (10-3/4 ounces)
1 cup diced potatoes
1/2 cup EACH chopped onion, carrots, and celery
1/2 cup frozen corn
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/2 cup low-fat milk
1 tablespoon chopped parsley
Instructions:
In a large saucepan, mix broth with 1 can of water. Add potatoes and simmer 10 to 15 minutes until tender. Remove cooked potatoes from broth, reserving liquid. Puree cooked potatoes with 1/4 cup broth. Add tuna, vegetables, seasonings and pureed potatoes to remaining broth in saucepan. Simmer 8 to 10 minutes until fish flakes easily. Stir in milk and heat to serving temperature without boiling. Sprinkle with parsley just before serving.
Seafood Alternatives: shark, swordfish, salmon or halibut
Number of Servings:
4
Ingredients:
2 tablespoons reduced sodium soy sauce
2 teaspoons brown sugar
1 teaspoon ground cumin
1 teaspoon sesame oil or vegetable oil
1/4 teaspoon crushed red pepper
1 clove garlic, minced
4 (4 to 5 oz.) tuna steaks
4 green onions, diagonally sliced
3 cups cooked rice
red pepper slices for garnish
Instructions:
Combine soy sauce, brown sugar, cumin, sesame oil and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes.
Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.
Number of Servings:
4
Ingredients:
4 fish steaks (swordfish, tuna, salmon, halibut), 1-inch thick
1 tablespoon plus ½ teaspoon lemon juice
1 1/2 cups fresh mushrooms, sliced
1/2 cup canned artichoke hearts, chopped
2 tablespoons margarine, melted
2 tablespoons all-purpose flour
1 cup milk
1/2 teaspoon paprika
1/4 teaspoon salt
Instructions:
Brush fish with 1 tablespoon lemon juice; sprinkle with salt and 1/4 teaspoon paprika. Arrange in a lightly greased baking dish. Bake at 350°F for 25 minutes or until fish flakes easily when tested with a fork. Meanwhile, saute mushrooms in margarine in a skillet until tender. Sprinkle flour over mushrooms; stir and cook 1 minute. Gradually whisk in milk, stirring constantly. Stir in artichoke hearts. Cook, stirring constantly, until thickened. Add lemon juice and salt. Arrange steaks on a platter and top with sauce. Sprinkle with paprika.
Scoopers: Baked tortilla chips, cucumber wheels, mini whole wheat pitas, whole grain crackers
Number of Servings:
2
Ingredients:
One 6-ounce can solid white or light tuna in water, drained and flaked
1 small carrot, shredded (about 1/2 cup)
3 tablespoons light canola mayonnaise
Salt and pepper
Instructions:
Combine the tuna, carrot, mayonnaise, and salt and pepper to taste in a medium bowl and mix well.
To pack for a school lunch, place the tuna salad in a plastic container with a tight-fitting lid. Pack "scoopers" in separate containers.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
Nutrition Information:
200 calories, 9g fat (0.5g saturated, 1.5g omega-3), 530g sodium, 6g carbohydrate, 1g fiber, 20g protein, 90% vitamin A
Number of Servings:
4
Ingredients:
1/3 cup fat-free mayonnaise
2 tablespoons bottled, sun-dried tomato vinaigrette salad
1 1/2 tablespoons finely chopped fresh basil
1 tablespoon lemon juice
1 1/2 pounds swordfish, halibut, shark, tuna, or salmon steaks
Instructions:
Combine the first four ingredients in a small bowl; mix well. Set aside 4 t. mayonnaise mixture. Brush remaining mixture on both sides of swordfish steaks; set aside.
Coat a grill rack with vegetable cooking spray. Place steaks on grill 4 to 5 inches from medium-hot coals. Grill, turning once, just until fish begins to flake when tested with a fork, allowing about 6 to 8 minutes on each side.
To serve, transfer steaks to serving plates. Top each steak with 1 t. reserved mayonnaise mixture.
