Increase your Omega-3 Intake with Canned Fish

Canned fish are shelf-stable, budget friendly and tasty options for increasing your omega-3 intake. Today we are focusing on salmon, tuna, and sardines. Sardines have the highest amount of omega-3s and the lowest mercury content of any fish. Pregnant women, breastfeeding women and children all require an increased attention to the mercury content in their fish.

Omega-3s are polyunsaturated fatty acids. They have anti-inflammatory properties and are linked to improving heart health. The 2015-2020 Dietary Guidelines for Americans recommends at least 8 ounces of seafood (less for young children) per week based on a 2,000-calorie diet.
Don’t forget the importance of whole grains, fruits, vegetables, beans, legumes, and nuts in a heart healthy balanced diet.
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Find more information here-
https://www.fda.gov/food/consumers/advice-about-eating-fish#:~:text=The%202015%2D2020%20Dietary%20Guidelines%20for%20Americans%20recommends%3A,that%20are%20lower%20in%20mercury.

Need Inspiration? We Got You.

These recipes were provided by Lorelle De Matto, RDN. They utilize canned salmon, tuna, and sardines. I can attest that they are not only nutritious but delicious.

Seafood Hash: Serves 4

Grate the potatoes using the large holes of a box grater. Try one can of smoked sardines to give the hash a traditional smoky taste. If you haven’t found the right sardine recipe, this could be it.

Ingredients:

• 2-3 tablespoons olive oil, divided
• ¾ cup chopped yellow onion
• ½ cup diced red or green bell pepper
• 2 tablespoons finely chopped fresh rosemary, sage or oregano
• 1 large clove garlic, chopped
• ½ pound sweet potato, peeled and coarsely grated (about 2 cups)
• ½ pound Yukon gold or russet potato, coarsely grated (about 2 cups)
• Salt and pepper, to taste
• 1-2 cans (4 to 6 ounces each) smoked or regular sardines
• 1 tablespoon red wine vinegar, to taste
• 4 large eggs
• Toppings: sliced green onion, parsley, hot sauce

Instructions:
1. Drizzle 2 tablespoons oil into a large nonstick skillet and place over medium heat. Add onion, bell pepper, rosemary, and garlic. Cook, stirring often for 4-5 minutes, until the onion is soft. Add grated potatoes and sprinkle with salt and pepper; stir to blend. Cover and cook for 5 minutes, stirring once or twice. Remove cover and continue to cook, stirring often, until potatoes are tender, another 5-8 minutes. Stir in sardines, breaking them into small pieces, and sprinkle in vinegar. Cook for a minute or two, until hot. Transfer to a warm serving plate.
2. Wipe out the skillet and return to medium heat. Drizzle in 1 tablespoon oil. Add eggs and cook until done as desired.
3. Sprinkle green onion and/or parsley over hash. Top with eggs. Serve warm with a splash of hot sauce if you like.

Salmon Lettuce Tacos: Serves 3-4

This recipe is delicious and refreshing. You can either serve on lettuce leaves or on homemade tortilla rafts, which are crunchy and satisfying.

Ingredients:

• 3 Tbsp fresh lime juice or red wine vinegar, more to taste
• 2 Tbsp chopped fresh oregano (or 2 tsp dried)
• 3/4 teaspoon chili powder*
• ¼ teaspoon ground cumin
• ¼ teaspoon salt, more to taste
• 4 tablespoons olive oil
• 1 can (about 5-ounce) salmon
• 1 cup black or kidney beans, drained and rinsed if canned
• ½ cup chopped red onion or thinly sliced green onion
• 1/2 cup chopped red or yellow bell pepper
• ½ to 1 jalapeno or serrano pepper, seeded and finely chopped, optional

To serve:

• 4 leaves lettuce or Tortilla Rafts (recipe follows)
• Sliced or diced avocado
• Cilantro leaves
• Sliced radishes

Instructions:
1. In the bottom of a medium bowl, combine lime juice, oregano, chili powder, cumin and ¼ teaspoon salt. Stir to dissolve salt. Stir in olive oil. Add salmon, beans, onion, bell pepper and jalapeno. Toss to blend. Taste and add more lime, salt, or other seasonings. Cover and chill for one hour or longer for flavors to blend.
2. To serve, spoon salmon salad onto lettuce leaves or tortilla rafts. Top with avocado, cilantro, and radishes.

Tortilla Rafts: Brush or spray 3-4 corn tortillas on both sides with olive oil. Top with a pinch of coarse salt, if desired. Cut into quarters. Place on a baking sheet in a preheated 375°F oven for 8-10 minutes or until crisp.

Pasta with Tuna, Lemon and Capers: Serves 4
This recipe spins a new take on tuna casserole and is the perfect family dinner. We used a chickpea-based pasta, but you can use your favorite type or even combine the different shapes for fun.

Ingredients:

• 8 ounces pasta, such as cavatappi, rotini, penne, or farfalle
• Salt and pepper, to taste
• ¼ cup olive oil, plus 1-2 tablespoons if using water-packed tuna
• 2 cloves garlic, minced
• 1 ½ teaspoons lemon zest
• 1/4 teaspoon chili flakes, optional
• 1 -2 cans (about 5 ounces each) tuna
• 2 tablespoons drained capers, coarsely chopped if large
• 1 green onion, separate white and green part and cut into thin slices
• ¼ cup chopped fresh parsley
• 2 tablespoons fresh lemon juice
• Pine nuts or slivered almonds, toasted

Instructions:
1. Bring a large pot of water to boil. Add salt if desired and cook pasta as the package directs.
2. While pasta cooks, combine olive oil, garlic, lemon zest, chili flakes and about ¼ teaspoon black pepper in a skillet. Warm over low heat for a minute or two, until fragrant. Stir in tuna, capers, and white part of green onion. Break up tuna into small, bite-sized pieces. Remove from heat.
3. When pasta is cooked to al dente (tender but still firm to the tooth) drain, reserving ½ cup of the cooking water. (Do not rinse pasta).
4. Place pasta in a warm bowl (or add to skillet with tuna). Toss with tuna mixture, parsley, green part of green onion and lemon juice. Add a few spoonsful of cooking water if needed to loosen the sauce. Add salt and pepper, to taste. Drizzle with more olive oil if you like.
5. Serve warm, sprinkled with pine nuts.
These recipes make eating heart healthy easy. Omega-3s await!

- Kiersti Brown,
Dietetic Intern