The United States Department of Agriculture says twice a week, make seafood the protein on your plate. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
What a magical wedding we just got back from. Not only is the couple lovely...
...but the view was jaw-dropping...
...and the California meets Korean menu could not have been improved upon.
In addition to the cellophane noodles with shrimp and tox box squash from the wedding, Lloyd and I also enjoyed some salmon jerky as a hiking snack. We hiked the Fern Canyon Trail of Van Damme State Park, which follows Little River from the Pacific Ocean inland through a wooded canyon. There are signs along the trail that explain the lifecycle of the local Coho salmon.
When we got back to Hawaii, our refrigerator had somehow partially defrosted (there's a slight chance I left it ajar), so our post-vacation food situation was even more bleak than usual. I begrudgingly had to throw quite a bit out. This made lunch on Monday a bit of a challenge, but I ended up coming up with a 5-minute tuna casserole. Here's the recipe:
5-Minute Tuna Casserole for One
1. Cook pasta according to directions, drain, and set aside.
2. Coat the bottom of a saucepan with a swirl of olive oil. Sautee peppers and onions in oil over medium heat until soft.
3. Add tuna, a couple swirls of balsamic vinegar, and pasta. Heat through. Sprinkle with salt and pepper to taste.
4. Pour pasta in to a small oven safe dish and sprinkle with cheese. Broil in over or toaster oven until bubbly.
This is a super quick, satisfying meal that gives the impression of tuna casserole without all the creamy, rich sauce.
Last night I got to the supermarket, so I won't have to deplete my tuna stores just yet. Here's this week's supper plan...
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Monday |
Lemon chicken soup with spaghetti
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Tuesday |
Fish sticks; spicy chipotle roasted potatoes; crunchy bok choy slaw
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Wednesday |
Book club - Israeli salad and pita chips
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Thursday |
Photography class - out to eat
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Friday
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Rima Kleiner, MS, RD
I am passionate about good food, cooking, and helping others prepare healthy and tasty meals. Fish—packed with omega-3 fatty acids and protein—is a staple of those meals. In my role as a registered dietitian with the National Fisheries Institute, I track and translate the latest news on the nutritional benefits of seafood. My background includes degrees in Human Nutrition and Communications. I work with food and beverage groups, as well as individuals, teach nutrition to culinary students and create wellness programs for employers. I also often provide commentary for news media. When I am not cooking a healthy meal or running after my two young children, you can find me running, hiking or practicing yoga.
Jennifer McGuire, MS, RD
I am a registered dietitian with the National Fisheries Institute, so fish is my nutrition forte. I earned my BA in Communication from Southwestern University. During college, one of my very favorite evening outings was a leisurely trip to the grocery market. My passion for food was undeniable, so I combined both of my interests by earning my MS in Nutrition Communication from Tufts University in Boston, MA. As well as my Registered Dietitian (RD) credential through the University of Delaware. I live in Beaufort, SC where my husband serves as a US Marine Corps Judge Advocate. I love to entertain, travel, watch reality TV, grill outdoors, run, and practice yoga.
