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During Lent, Americans  (Family Features) - During the Lenten season, people search for alternatives to
red meat, often forgetting about a low-fat, protein-packed
option they probably already have in their cupboard - canned
and pouched seafood.
Registered dietitian Sharon McNerney recommends pantry-ready
seafood as an inexpensive and tasty option for Lenten
recipes because of its convenience and the numerous health
benefits.
"Canned tuna and other seafood is a great low-calorie and
low-carbohydrate source of protein and essential nutrients
like omega-3, which has been shown to have a positive impact
on everything from arthritis and asthma to acne and
depression," said McNerney. "It's also great for the heart
due to its low-fat content."
The majority of shelf-stable seafood products are saturated
fat-free and have no more than 1 gram of fat when packed in
spring water and only 3 to 6 grams of fat when packed in
oil.
Culinary expert Lena Cutler, who has been in the food
industry for more than 20 years and has developed recipes
for several restaurants and well-known brands, favors canned
tuna as her Lenten substitute for red meat.
"Canned tuna is great not only for its low cost but also for
its ease of preparation and convenience," said Cutler.
Cutler recommends using high quality canned or pouched tuna
such as Chicken of the Sea's new chunkier chunk light
because of its outstanding taste.
"High quality tuna provides cooks with a great taste and a
nice firm texture, not a flaky mushy mess," said Cutler. "In
fact, the new, chunkier tuna encourages cooks to make easy
gourmet dishes with quick and tasty results without the high
price of a gourmet dish."
Try these healthy and great tasting seafood alternatives
during this Lenten season.
Mediterranean Frittata Preparation Time: 10 minutes Cooking Time: 10 minutes 2 small fresh tomatoes, diced 1/2 cup minced onion 1 small zucchini, diced 1 clove garlic, minced 3 tablespoons olive oil 1 (6-ounce) can Chicken of the Sea Chunk Light Tuna, drained 4 medium egg whites 1 medium egg yolk 1 small pinch dry oregano leaves 1 pinch dried basil (or 1 tablespoon fresh) 1 pinch thyme In skillet, sauté tomatoes, onion, zucchini and garlic in hot oil until vegetables are tender (about 5 minutes); reduce heat. Flake tuna over vegetables; stir gently. Beat together egg whites, yolk, oregano, basil and thyme; evenly spread eggs over tuna mixture. Over low heat, cover and cook about 5 minutes or until eggs are firm and puffed; shake skillet occasionally to loosen the frittata. Cut into wedges and serve immediately. Makes 4 to 6 servings. 
Salmon TacosPreparation Time: 15 minutes 1 tablespoon taco seasoning mix 1 tablespoon water 1 (7.1-ounce) pouch Chicken of the Sea Premium Skinless & Boneless Pink Salmon* 6 (6-inch) flour tortillas 1 cup shredded Mexican-style cheese 1 medium onion, chopped 1 cup cabbage mix (red and white cabbage with shredded carrots) 1 cup chopped tomatoes 1 cup salsa 1 lime Combine taco seasoning with water. Heat mixture in wok or skillet on medium heat until heated through. Stir in salmon and heat until hot; drain and set aside. Spoon salmon mixture into tortilla, then top with cheese, onion, cabbage mix, tomatoes, salsa and a squeeze of lime juice. Serve immediately. Makes 6 tacos. *Substitute approximately 2 (6-ounce) cans Chicken of the Sea salmon, drained, for 1 pouch. 
Seafood Ravioli With Pesto Cream SaucePreparation Time: 20 minutes 1 (9-ounce) package refrigerated spinach or cheese ravioli 1/3 cup prepared basil pesto 1/3 cup each: sour cream and heavy whipping cream 1/8 teaspoon fresh lemon zest 2 Roma tomatoes, cut into 1/2-inch pieces (about 1/2 cup) 2 (6-ounce) cans Chicken of the Sea Chunk Light Tuna*, drained 1 1/2 tablespoons toasted pine nuts Shaved or grated fresh Parmesan cheese Fresh basil leaves (garnish) Cook ravioli according to package directions; drain. Meanwhile, in saucepan whisk together pesto, sour cream, whipping cream and lemon zest. Heat slowly on low until heated through; stir constantly. Add tomatoes and gently flake in tuna; heat. Salt and pepper to taste. Gently fold ravioli into creamy seafood sauce. Evenly divide onto 2 plates. Top with pine nuts and Parmesan cheese. Garnish with basil leaves. Makes 2 servings. *Substitute 1 (7.1-ounce) pouch Chicken of the Sea Albacore, Salmon or Tuna for two cans chunk light tuna. For additional seafood recipes, visit www.chickenofthesea.com. While you are there, join the Mermaid Club to see the Mermaid's fresh new look and receive recipes using the new chunk light tuna and health information via e-mail. SOURCE: Chicken of the Sea® International
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