By Sarah-Jane Bedwell, SELF magazine
Not only is fish a great source of lean protein, it is also one of the foods that the American Heart Association (AHA) recommends we eat more often to promote good heart health. The AHA recommends eating fish, particularly fatty fish like tuna and salmon, a minimum of twice per week. Grilled and baked fish is great, but if I am going to be eating fish twice per week, I want to have more preparation options than that...
...Try some of these unique ideas for enjoying your weekly servings of fish each week without getting bored!
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- Try fish for breakfast! Making an omelet for breakfast? Instead of adding bacon, ham, or sausage, try adding some tuna from one of the pre-marinated pouches. I love garlic and herb tuna in an omelet made with baby spinach, tomatoes, and a little part-skim mozzarella cheese!
- Everything is better in dip form! Try making a great salmon dip by combining canned salmon with plain nonfat Greek yogurt, chopped red onions, cilantro, cumin, a couple dashes of hot sauce and finely diced pineapple chunks. It'll make for a sweet, savory, spicy dip that is great with raw veggies or whole grain pita chips.
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- Fish for some great burgers! Canned salmon or tuna can be made into perfect hamburger patties just like ground beef can. Simply mix fish with egg whites, herbs, spices and bread crumbs. Form it into patties and cook in a skillet using some canola or olive oil. Then serve on a bun with your favorite toppings.
- Substitute with a swimmer! Whether you love Mexican, Italian, or Asian food, try substituting the traditional chicken and beef options with your favorite type of fish. Whether it's adding tuna to a quesadilla, grilled trout to your pasta, or stir-frying some cod in with your veggies, you'll be surprised at how well fish can fit into your favorites.
- Eat fruit with fish! Fruit and fish pair well together and I am not just talking about a squirt of lemon juice over your baked fish fillet. This combination may sound a little unusual, but eating fruit with your fish will up the nutritional and flavor profiles of any dish. Try a fruit salsa, like mango over grilled fish, chopping up apple pieces to add to your tuna salad, or making a warm fruit chutney sauce to spoon over your salmon.
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Overall, the key is to keep trying fish in lots of different ways. If you do, you are bound to find some favorites that will help you enjoy heart-healthy fish week after week.