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Dinner From The Sea

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Grilled Tuna Kabobs with Fish and Mango Salsa

(Family Features) - For families looking to eat healthy on a budget, seafood is a sensible choice. Nutritional content varies among species, but fish are generally a good source of protein and are often low in saturated fat and cholesterol. In addition, many fatty fish are an excellent source of omega-3 fatty acids, which may reduce the risk of coronary heart disease. The American Heart Association recommends two servings per week of fatty fish for optimum omega-3 intake.

If you don't have easy access to fresh seafood, frozen seafood is a great option. It's convenient, offers great value and is available year-round.

The seafood specialists at Whole Foods Market offer these simple meal suggestions for enjoying seafood any time:
  • Create mix-n-match kabobs using a bottled marinade. Pair a tropical marinade like Jamaican jerk with swordfish steaks or tuna steaks, cubed and interspersed with sliced pineapple and red onions. Grill and serve over couscous or quinoa for a quick, complete meal. Double the ingredients and stuff into a pita or tortilla so the entire family has lunch the next day.

  • Since salmon lends itself so well to a variety of cooking methods, this is a great one to store in the freezer for quick, healthy meals that are high in omega-3 oils. Enjoy salmon fillets baked or sautéed in a lemon ginger butter sauce or honey Dijon glaze with a side of steamed garlicky greens and crusty bread.

  • Spaghetti with garlic and oil serves as a delicious canvas for inexpensive meals when enjoyed with wild Patagonian scallops or wild Key West pink shrimp. Simply toss hot pasta with lots of garlic sautéed in extra-virgin olive oil, seasoned with a little crushed red pepper and finished with grated Pecorino Romano cheese. Top with sautéed shrimp or scallops, which take just a few minutes to cook.

  • Hoki is a mild white fish that can be enjoyed at lunch or dinner. At Whole Foods Market, you'll find three varieties of easy, heat-and-serve lightly breaded hoki fish: fish fillets, fish sticks and fish nuggets. Under five dollars, the nuggets and fish sticks make perfect kid-style dippers with tartar sauce or ketchup. For dinner, they make a delicious 20-minute meal when turned into fish po' boys or fish tacos with crunchy slaw.

Dinner from the Sea Videos

Bring healthy food and good value to the table with these ideas for nutritious seafood dinners.

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For more seafood recipes, visit wholefoodsmarket.com.

Grilled Tuna Kabobs with Fish and Mango Salsa

  • 1 (12-ounce) pkg frozen Mahi-Mahi Fillets*
  • 1 tablespoon canola oil
  • 1 tablespoon Caribbean barbecue seasoning *
  • 1 package homestyle tortillas*
  • 1 cup shredded Monterey Jack cheese*
  • 1 1/2 cups shredded red or white cabbage
  • 2 fresh tomatoes, chopped
  • 1/2 cup chopped scallions, white and green part
  • Sliced pickled jalapeño peppers, cilantro and lime wedges (optional)
  • 1/4 cup Chipotle Ranch Dressing*

    1. Preheat grill or broiler. Coat fillets with oil and sprinkle with seasoning. Grill fish over medium heat, about 5 minutes each side. While fish is cooking, warm tortillas on a large skillet or sprinkle lightly with water and warm on grill. Wrap in towel or foil to keep warm. When fish is cooked, break gently into bite-sized pieces, divide among tortillas and top with remaining ingredients. Use the dressing to drizzle over prepared tacos.
    2. Don't have a grill? You can broil the fish instead. Feel free to add your own favorite toppings and serve with black beans and rice. Ingredients with an asterisk (*) are available as Whole Foods Market brands.

Calories: 560g     Total Fat: 27g
Cholesterol: 90mg     Protein: 30g
Carbohydrates: 50g     Sodium: 1280mg

Serves 4

SOURCE: Whole Foods Market

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