It is the Lenten season and fish is the top order of the day. But with the astronomical price being charged for fresh fish, alternatives need to be found.
Frozen fish is one option, but there is a lot to sacrifice in taste and texture. Canned fish, however, is a viable alternative, especially tuna. It is packed with nutrients; it is low in saturated fat; and is a good source of Vitamin B6, omega 3, phosphorous, protein, niacin, vitamin B 12 and selenium.
It is very convenient with uses, which encompass much more than tuna sandwiches. You can buy it packed in oil, water and there is my favourite the Albacore tuna, which is a much firmer, drier and more delicious type.
So the next time you want a fast, nutritious and delicious meal try some tuna today.
Caribbean tuna and pastatossed with fresh herbs
4 cups penne pasta or any
short pasta, boiled and drained
4 tbs olive oil
6 cloves garlic
1/2 cup chopped chives
2 tomatoes, seeded and chopped
1 tin tuna, drained
1 tsp grated lemon zest
6 black olives, cut into slivers
1 tbs capers
2 tbs chopped basil
2 tbs chopped parsley
Parmesan cheese to garnish, optional
salt
Method
Heat oil in a frying pan, add garlic and chives, cook until fragrant.
Add tomatoes and stir, then add tuna and combine.
Stir in lemon zest, add olives and capers.
Sprinkle on basil and parsley and remove from heat.
Toss with pasta and garnish with Parmesan cheese, if desired.
�2 Serves 4
Zesty tuna burgers
2 tins chunk tuna in water, drained
2 cups soft bread crumbs
2 cups assorted fresh herbs, chives, parsley, celery, chadon beni (cilantro), thyme
1/2 small red bell pepper, seeded and finely chopped
1 tsp pepper sauce
2 tsp lime juice
1 egg, beaten
salt and freshly ground black pepper to taste
vegetable oil for pan frying
Method
Combine all ingredients except egg.
Add a small amount of egg just to bring the mixture together.
Form the mixture into balls (you should get 4 to 6, depending on the amount you use).
Now pat the balls into patties.
Heat oil in a skillet.
Pan-fry burgers until golden on both sides, about 3 to 4 minutes.
Serve with sweet potato French fries.
�2 Serves 4 to 6
Tuna and potato salad withlemon vinaigrette
For the salad:
1/4 lb fresh green beans, or long beans (bodi)
1/2 lb potatoes, boiled, peeled and cut into 1-inch cubes
1 small onion, thinly sliced, soaked in cold water
1 medium sweet red pepper, seeded and cut into strips 1/4-inch wide
2 small ripe tomatoes, cored and cut into 1-inch cubes
1 can solid white Albacore tuna in water, drained
1 medium-sized head lettuce, washed and dried
1 large egg, hard-boiled and cut into wedges
1 tbs chopped fresh chives
1 tbs chopped fresh parsley
For the dressing:
2 tbs fresh lemon juice
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 large clove garlic, minced
1/2 tsp Dijon mustard
1/3 cup olive oil
Method
Cut beans into 1-inch pieces and steam until tender crisp, about 6 minutes. Drain.
In a large bowl combine green beans, potatoes, onions, sweet pepper, tomatoes, and tuna. Toss gently to mix.
In a small bowl mix lemon juice, salt, pepper, garlic and mustard, whisk until well combined. Pour the olive oil into this mixture, whisking continuously until mixture becomes thick.
Pour dressing over tuna and potato mixture and toss until well combined. You may add as much or as little dressing as you please.
Arrange lettuce on a large platter and spoon potato tuna mixture over top.
Sprinkle chopped herbs over top of salad, arrange wedges of cooked egg around salad and serve.
�2 Serves 4
