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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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, just outside of Austin, TX. 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.
Beyond reading scientific studies about docosahexaenoic acid and selenium, I love to entertain, travel, watch reality TV, grill outdoors, and go to spin class. I live in Kailua, HI on the island of Oahu where my husband serves as a US Marine Corps JAG.
People in Hawaii eat more fish and shellfish than average, but over 80 percent of typical Americans don't eat seafood at least twice per week. Doctors and dietitians like me say that's the goal, so BlogAboutSeafood is here to show you just what plenty of seafood looks like in an RD's real-life diet.
Photo by Marco Garcia
