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Tuesday, August 11

Gone Fishin' (Louis Armstrong)

As if the heart-health-boosting, waist-slimming properties weren’t reasons enough to eat more fish, here are six more reasons that adding a dose of fish to your diet can improve your health!
1.       Prevent Heart Disease:  Women who eat little to no fish have 50 percent more heart problems than those who eat fish at least once per week.
2.       Reduce Alzheimer’s Risk: Eating fish as little as once a week can help preserve gray-matter neurons — the part of the brain linked to memory and cognition.
3.       Improve Skin and Hair:  The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny.
4.       Ease Depression: The omega-3s in fish are more effective at treating depression that just prescription medication alone.
5.       Boost Brain Development: The omega-3 found in salmon and other nutrient-rich fish are essential nutrients for children because they contribute to brain development.
6.       Dose of Vitamin D:  Just one three-ounce serving of salmon contains 75 percent of your daily recommended amount of the vitamin.

Take it to the Next Level
Aim to eat "super green" seafood, the fish that come from the least-pressured habitats, which are free of industrial pollutants like mercury and dioxins and also contain the highest levels of healthy omega-3 fatty acids.  

Top 5 :  Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia), Wild-Caught Salmon from Alaska, Oysters (farmed), Pacific Sardines (wild-caught), Rainbow Trout (farmed).  

Tasty Tuna Salad

Ingredients
·         2 cans (6 oz. each) oil- or water-packed albacore or chunk-style tuna, drained well
·         4 hard-cooked large eggs, shelled
·         1 cup finely chopped inner celery stalks, tender leaves reserved
·         1/4 cup drained capers
·         3 tablespoons finely chopped red onion or shallots
·         About 3/4 cup mayonnaise (regular, or half reduced-fat and half sour cream)
·         About 1/2 teaspoon fresh-ground pepper
·         Salt
·         About 4 cups inner romaine or butter lettuce leaves, rinsed and crisped
·         1 to 2 tablespoons minced parsley
·         Paprika (optional)
·         About 1 cup small cherry tomatoes, stemmed, rinsed, and drained
·         About 1/2 cup drained ni├žoise or black ripe olives
·         1 lemon, rinsed and cut into 8 wedges

Directions
1.       Put tuna in a bowl. Coarsely chop 2 eggs; add to tuna. Cut remaining eggs in half lengthwise and set aside.
2.       Add celery, capers, and onion to bowl; mix well with a fork, breaking tuna into small pieces. Add 3/4 cup mayonnaise and 1/2 teaspoon pepper and mix. Add more mayonnaise, if desired. Season to taste with salt (be cautious - capers are salty).
3.       Arrange lettuce and celery leaves equally in four wide, shallow bowls. Mound tuna salad on greens, sprinkle with parsley, and dust with paprika if desired. Set an egg half alongside each salad and garnish with tomatoes, olives, and lemon wedges. Season salads to taste with juice from wedges and more salt and pepper.

Maple Salmon


Ingredients 
1.       1 pound salmon
2.       1/4 cup maple syrup
3.       2 tablespoons soy sauce
4.       1 clove garlic, minced
5.       1/4 teaspoon garlic salt
6.       1/8 teaspoon ground black pepper
Directions
1.       In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
2.       Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
3.       Preheat oven to 400 degrees F (200 degrees C).
4.       Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.

Cioppino
Ingredients
·         1/4 cup extra-virgin olive oil
·         3 cups chopped onions
·         3 tablespoons chopped garlic
·         2/3 cup chopped celery or fennel
·         6 cups fish stock (see Tip)
·         1 28-ounce can whole peeled or diced tomatoes
·         2 1/2 cups light- to medium-bodied red wine, such as Pinot Noir or Merlot
·         2 large bay leaves
·         1 tablespoon chopped fresh oregano or 2 teaspoons dried
·         2 teaspoons fennel seed
·         1/4 teaspoon crushed red pepper, or to taste
·         1/2 teaspoon salt
·         Freshly ground pepper to taste
·         5 thick slices sourdough bread, halved
·         2 pounds shellfish, such as oysters, mussels and/or clams
·         1 pound dry sea scallops
·         1 pound raw shrimp (21-25 per pound), peeled and deveined
·         1 2- to 3-pound Dungeness crab, steamed, cleaned and cut into sections, or 8 ounces lump crabmeat, drained, any shells removed
·         1/4 cup chopped fresh basil and/or parsley
Directions
1.       Heat oil in a large, deep soup pot or Dutch oven over medium heat; add onions, garlic, and celery (or fennel). Cook, stirring, until the vegetables are lightly browned, 7 to 9 minutes. Add stock, tomatoes, wine, bay leaves, oregano, fennel seed and crushed red pepper. Bring to a boil. Reduce heat to a simmer and cook, partially covered, for 20 minutes. Strain, discarding solids, and return the broth to the pot. Season with salt and pepper.
2.       Meanwhile, brush bread with garlic oil. Toast in a toaster oven or under the broiler until golden brown.
3.       Bring the broth to a gentle boil. Add shellfish, scallops and shrimp and cook, gently stirring, until the shellfish just begin to open and the shrimp are no longer opaque, about 4 minutes. Add crab, cover and cook until heated through, about 2 minutes. Discard any unopened shellfish.
To serve, place a slice of toasted bread in the bottom of each soup bowl and ladle the cioppino over it. Sprinkle with basil (and/or parsley).


Sardine Pasta

Toss ½ pound cooked whole wheat spaghetti with 1 cup warmed marinara and 1 can sardines, chopped. Top with toasted bread crumbs and torn basil.

Baked Rainbow Trout

Ingredients 
1.       2 teaspoons olive oil, or to taste
2.       2 whole rainbow trout, gutted and cleaned, heads and tails still on
3.       1/4 teaspoon dried dill weed
4.       1/4 teaspoon dried thyme
5.       salt and freshly ground black pepper to taste
6.       1/2 large onion, sliced
7.       2 thin slices lemon (optional)
8.       2 tablespoons hot water
Directions
1.       Preheat oven to 400 degrees F (200 degrees C). Grease a 9x13-inch baking dish with about 1 teaspoon olive oil.
2.       Place trout in the prepared baking dish and coat with remaining olive oil. Season the inside and outside of fish with dill, thyme, and salt. Stuff each fish with onion slices; grind pepper over the top. Place a lemon slice on each fish.
3.       Bake in the preheated oven for 10 minutes; add water to dish. Continue baking until fish flake easily with a fork, about 10 minutes more.