Saturday, November 20

Super Food Friday: Salmon & Tuna

   It's Friday again, and you know what that means! It's time for another super food! This week's super food for kids is fatty fish. The fatty fishes, like salmon, are a good source of heart-healthy omega-3 fats. These particular fats are also known to boost brain development, fend off depression, and have great anti-inflammatory powers. There is a concern to keep in mind when eating fish: mercury levels. With salmon, the levels of mercury are lower in the wild-caught fish. 

Now as this is being posted as a super food for kids, the recipes made for the kiddos will come first! (This may sound weird, but I like to add canned tuna to boxed macaroni & cheese and even tried canned salmon.)

Recipes from First Meals by Annabel Karmel
  Joy's fish pie 
  Rosti salmon cakes
  Tuna melt
  Honey & soy salmon skewers
  Penne with tuna, tomato & sweet corn
  Salmon teriyaki with noodles & bean sprouts
  Sticky salmon
  Salmon starfish
  Mini baked potatoes with tuna & sweet corn filling
  Pita pockets with tuna, eggs & tomatoes
  Tomato & tuna pasta sauce

Recipes from Wholesome Meals for Babies and Toddlers
  Salmon Fish Cakes
    serves 4
    12 oz salmon fillets, skinned and boned
    milk, for poaching
    1 lb 7 oz potatoes, peeled and cut into chunks
    1 Tbsp tomato ketchup
    2 tsp Dijon mustard
    2 scallions, finely sliced
    all-purpose flour, for dusting
    corn or sunflower-seed oil, for pan-frying
    salt and pepper

    Put the salmon in a large, shallow pan and just cover with milk. Bring to a boil, then reduce the heat and let simmer for 3-4 minutes, or until just cooked. Lift out poaching milk. Let the salmon cool slightly, then flake the flesh into large chunks, removing any stray bones.
    Meanwhile, boil the potatoes in a large pan of water for 15 minutes, or until tender. Drain, then return to the pan and mash with 2-3 tablespoons of the reserved poaching milk--you need a dry but lump-free mash. 
    Stir the ketchup, mustard, scallions, and half the salmon into the creamed potatoes. Season to taste with salt and pepper. Mix until well combined, then add the remaining salmon to the potato mixture, mixing gently to avoid breaking up the pieces of fish.
    Dust a large plate and your hands with flour and shape the mixture into 8 cakes, then lightly coat each cake in the flour. Put the fish cakes on a cookie sheet and cover with plastic wrap, then refrigerate for 30minutes to firm up.
    Heat enough oil to cover the bottom of a large skillet generously. Cook the fish cakes, in batches, for 3 minutes on each side, or until crisp and golden. Keep the cooked fish cakes warm while cooking the remainder. Cut up into small pieces or mash for your child, depending on his or her age.
  Salmon & Broccoli Pasta
  Honey Salmon Kabobs

And now, recipes for the rest of the family.

Recipes from Rachael Ray's Book of 10
  Salmon Burgers with Caesar Slaw
  Salmon Burgers with Ginger-Wasabi Mayo and Sesame-Crusted French Fries
  Seared Tuna Steaks on White Beans with Grape Tomatoes and Garlic Chips
  Sweet Soy-Soaked Salmon Fillets Over Noodle-y Veggies
  Sauteed Salmon with Spicy Fresh Mango-Pineapple Chutney
  Italian Tuna Melts with White Beans and Provolone
  Ginger-Garlic Tuna Burgers on Cucumber Salad
  Tuna with Everything-but-the-Kitchen-Sink, Hold-the-Mayo, Stuffed Bread
    serves 4
    1 baguette or other crusty loaf (day-old is fine)
    1 1/2 cups (2 small cans) Italian tuna in oil, drained if packed in oil, thinly sliced
    1 15-ounce can artichoke hearts, whole or quartered, drained and chopped or sliced
    6 soft sun-dried tomatoes, dry or drained if packed in oil, thinly sliced
    A handful of fresh flat-leaf parsley,chopped
    A handful of olives, any or all varieties are fine, chopped
    1/4 red onion, chopped or thinly sliced
    3 Tbsp capers or a couple of caper berries, drained and chopped
    2 cups arugula or other greens, chopped
    4 anchovy fillets, finely chopped, or a little anchovy paste (optional but recommended)
    A couple of sprigs of fresh herbs: rosemary, thyme, tarragon, or basil-whichever you have-chopped
    Coarse black pepper
    Zest and juice of 1 lemon
    3 Tbsp extra-virgin olive oil (EVOO)
    Preheat the oven to 200 degrees F. 
    Crisp the bread in the oven. Remove, split, and hollow out some of the soft insides.
    Place the tuna in a bowl and flake it with a fork. Add the remaining salad ingredients, dress with pepper, lemon zest and juice, and EVOO, and work the salad together with a rubber spatula. Overfill the bottom of the loaf, mounding the salad. Set the top in place and press down to set the creation. Cut into quarters. Wrap each sandwich in wax paper or paper towels at one end to limit dripping as you crunch and munch.
  Italian Tuna Casserole
  Lime-and-Honey Glazed Salmon with Warm Black Bean and Corn Salad
  Tuna Skewers with Orange and Rosemary on Bitter Greens Slaw
  Sweet Lemon Salmon with Mini Carrots and Dill
  Renaissance of Tuna Casserole
  Black Pepper and Coriander-Crusted Tuna with Potato Salad
  Poached Eggs on Potato, Spinach, and Smoked Salmon Salad
Recipes from Quick Fixes {with mixes}
  Tuna Nicoise Canapes
    makes about 3 dozen
    2 (5.5-oz) cans solid light tuna in olive oil, well-drained and flaked
    1/4 cup finely minced red onion
    3 Tbsp chopped kalamata or Niciose olives
    2 Tbsp capers, drained
    2 tsp extra virgin olive oil
    2 tsp Dijon mustard
    2 tsp balsamic vinegar
    1/4 to 1/2 tsp freshly ground pepper
    1/8 tsp kosher salt
    Cucumber slices or endive leaves

    Combine first 9 ingredients in a medium bowl. To serve , spoon tuna mixture onto cucumber slices or endive leaves.

Recipes from Classic Rachael Ray 30-Minute Meals, The All-Occasion Cookbook
  Rachael's Tuna Pan Bagnat
  Elsa's Sliced Roast Salmon
  Smoked Salmon Rounds
  Baglio Della Luna Marinara
    makes 4 servings
    Salt and freshly ground black pepper, to taste
    1 lb penne
    3 Tbsp extra-virgin olive oil (evoo)(3 times around the pan)
    4 cloves garlic, minced
    3 pinches crushed red pepper
    2 cans (6 ounces each) Italian tune in oil, drained or 2 cans (6 ounces each) Albacore tuna, drained
    1 cup dry red wine (a few good glugs)
    1 can (14 ounces) diced tomatoes
    1 can (14 ounces) crushed tomatoes
    16 to 20 oil-cured black olives, pitted and coarsely chopped 
    2 Tbsp capers, smashed with flat of knife
    A handful fresh flat-leaf parsley, chopped

    Put a large pot of water over high heat for the pasta. When water boils, add salt and penne. Cook according to package directions, until al dente. Drain.
    In a deep skillet, heat evoo, garlic, and crushed red pepper over  medium heat until garlic sizzles. Add tuna and saute 1 to 2 minutes. Add wine, bring to a boil, and reduce liquid by half. Add crushed tomatoes, olives, capers, parsley, and a few grinds of black pepper. Bring to a bubble, reduce heat, and simmer 10 minutes. 
    Toss pasta in two-thirds of sauce and transfer to platter. Serve with remaining sauce for passing, along with salad and bread.
  Scrambled Eggs with Smoked Salmon
  Grilled Rosemary Tuna Steaks with Eggplant and Zucchini Salsa
  Salmon with Champagne-Vanilla Sauce

These are some good recipes for a brunch.

Recipes from Wonderful ways to prepare Crepes & Pancakes
  Salmon Crepes with Lemon Sauce
    serves 6
    18 crepes
    2 lb canned salmon
    1 medium onion, chopped 
    1 cup chopped celery
    2 hard-boiled eggs, chopped
    1 cup chopped fresh mushrooms
    1 tsp salt
    1/4 tsp black pepper
   Lemon Sauce
    1 cup cream
    3/4 lb cream cheese
    2/3 cup lemon juice
    2/3 cup melted butter
    1/2 tsp salt
    1/4 tsp cayenne pepper
    chopped parsley

    Make the crepes using a basic crepe recipe. Set aside.
    Drain the salmon and break up.
    Mix the salmon with the onion, celery, eggs, mushrooms, salt and pepper. Set aside.
    In the top of a double boiler whip the cream.
    Place over simmering water and add the diced cream cheese, lemon juice, butter, salt and cayenne pepper. Stir until smooth and thick.
    Pour about 2/3 cup of the sauce into the salmon mixture.
    Fill the crepes with the salmon mixture. Fold over and place in a buttered shallow baking dish.
    Pour on the remaining sauce and bake in a 350 degree F oven for about 20 minutes.
    Serve immediately sprinkled with chopped parsley.
  Salmon Crepes
  Tuna Fish Crepes with White Sauce

  I have enjoyed researching the salmon super food and I truly hope that you all enjoy trying them out!

1 comment:

  1. Wow! So many great recipes. Salmon is one of my favorite fish.


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