Eat the Rainbow: Pair seafood and seasonal produce for colorful, healthy recipes
(Family Features) Focusing your menus on health-conscious recipes that look as good as they make you feel is key to making positive lifestyle changes. Adding big flavors that satisfy cravings to easy, go-to recipes can be a big step toward reaching health goals throughout the year.
“Eating the rainbow” refers to adding fruits and veggies of varying colors to your diet, such as red tomatoes and beets, green cucumbers and avocados, orange carrots and pumpkins and beyond. Complementing fresh produce with the nutritional benefits of tuna and salmon – like heart-healthy omega-3 fatty acids, protein, vitamin D and potassium – can take your meal planning one step further.
Whether you’re commemorating a special occasion, hosting a gathering of friends and family or simply enjoying a night in, good food shouldn’t mean ditching good eating habits. With new packaging but a continued focus on flavor, wild-caught Low-Sodium Pink Salmon from Chicken of the Sea is a perfect complement to vibrant, rainbow-inspired recipes.
Try these Salmon Chili Bites for a quick and delicious snack option. They can easily be doubled, tripled or more for a party appetizer. Feature the recipe with a “rainbow” of veggies, crackers, meats and cheeses on a charcuterie board for a crowd favorite that can satisfy guests with big, bold flavor.
Ditch boring salads and find joy in food while maintaining healthy eating goals by upping your salad game. Say goodbye to bland, boring greens and enjoy salads with your favorite toppings, like a colorful combination of protein-packed tuna and fiber-rich veggies in this Mediterranean Tuna Salad, which is completed with a bright dressing and topped with feta cheese and parsley.
For more than 100 years, Chicken of the Sea has provided fresh, tasty seafood straight from the ocean, so whether you’re reaching for wild-caught tuna for this homemade salad or another option like salmon or sardines, you can enjoy a high-quality product that’s delicious on its own or used to elevate favorite recipes.
To find more health-focused snacks, appetizers, meals and more, visit chickenofthesea.com.
Salmon Chili Bites
Prep time: 15 minutes
Servings: 2
- 2 pouches (2.5 ounces each) Chicken of the Sea Low Sodium Wild-Caught Alaska Pink Salmon
- 1 tablespoon chili crisp
- 2 teaspoons rice wine vinegar
- 1 teaspoon toasted sesame oil
- 2 bell peppers, cored and cut into 2-inch squares
- 1 green onion, thinly sliced
- minced cilantro
- black sesame seeds
- In bowl, combine salmon, chili crisp, vinegar and sesame oil.
- To serve, top each bell pepper square with some salmon, green onion, cilantro and sesame seeds. If leftover pieces of bell pepper remain, chop and add as additional garnish.
- Note: If serving with cheese plate, place salmon mixture in small bowl and garnish with green onion and sesame seeds.
Mediterranean Tuna Salad
Prep time: 20 minutes
Servings: 1-2
Dressing:
- 2 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon dried oregano
Salad:
- 1 can (5 ounces) Chicken of the Sea Chunk Light Tuna, drained
- 1 cup halved cherry tomatoes
- 1/3 cup sliced Kalamata olives
- 1 cup chopped English cucumber (about 1/2 cucumber)
- 1/4 cup feta
- 1 tablespoon minced parsley
- pita chips (optional)
- crackers (optional)
- To make dressing: In large bowl, whisk lemon juice, olive oil and oregano.
- To make salad: In dressing bowl, add tuna, tomatoes, olives and cucumber. Gently toss to cover salad with dressing then top with feta and parsley.
- Serve with pita chips or crackers, if desired.
Source: Chicken of the Sea
Classic Tuna Noodle Casserole
Ingredients
- 1 can (10 3/4 ounces) Campbell's Condensed Cream of Celery Soup (regular or 98% fat free)
- 1/2 cup milk
- 1 cup cooked peas
- 2 tablespoons chopped pimiento (optional)
- 2 cans (about 6 ounces each) tuna, drained and flaked
- 2 cups hot cooked medium egg noodles
- 2 tablespoons dry bread crumbs
- 1 tablespoon butter or margarine, melted
Preparation
- MIX soup, milk, peas, pimiento, tuna and noodles in 1 1/2-quart casserole.
- BAKE at 400°F for 20 minutes.
- STIR. Mix bread crumbs with butter. Sprinkle on top. Bake 5 minutes or until hot.
Preparation Time
10 minutes
Bake Time
25 minutes
Serves
Serves 4
Source
Tuna Noodle Casserole
Tuna Noodle Casserole is a timeless and dependable dish that continues to be a crowd pleaser year after year. This classic casserole offers your family the delicious, homestyle taste they crave in just a few simple steps.
Ingredients
- 1 10 3/4-ounce can Campbell's Cream of Mushroom Soup (Regular or 98 % Fat Free)
- 1/2 cup milk
- 1 cup cooked peas
- 2 cans (about 6 ounces each) tuna, drained
- 2 cups hot cooked medium egg noodles
- 2 tablespoons dry bread crumbs
- 1 tablespoon butter, melted
Preparation
- Stir soup, milk, peas, tuna and noodles in 1 1/2-quart casserole.
- Bake at 400°F for 20 minutes or until hot. Stir.
- Mix bread crumbs with butter and sprinkle on top. Bake for 5 minutes more.
Preparation Time
10 minutes
Bake Time
25 minutes
Serves
Makes 4 servings
Notes, Tips & Suggestions
For a cheese topping instead of buttered breadcrumbs, sprinkle 1/2 cup shredded Cheddar cheese over casserole.
Source
Easy Salmon Cakes
Ingredients
- 1/4 cup finely chopped red pepper
- 1/4 cup finely chopped green onion
- 1/4 cup mayonnaise
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon seasoned salt
- Cayenne (red) pepper to taste
- 1 beaten egg
- 1 pouch (7.1 ounces) Chicken of the Sea Skinless & Boneless Pink Salmon
- 1 cup dry breadcrumbs, divided
- 3 tablespoons butter
Preparation
- In small mixing bowl, combine chopped red pepper, green onion, mayonnaise, lemon juice, seasoned salt and cayenne pepper.
- Adjust seasonings to personal preference. Stir in egg, salmon and 4 tablespoons breadcrumbs. Form mixture into 6 to 8 balls.
- Roll salmon balls in remaining breadcrumbs; flatten into cakes about 1/2 inch thick. Fry salmon cakes in melted butter over medium heat for 3 to 4 minutes per side.