Posts tagged sustainable seafood
Mayo and Dairy Free Tuna Salad Recipe

Tuna Salad forever has my heart.

I come back to this recipe again and again. I place it on a salad with avocado and veggies like carrots and radishes. I roll it into a whole wheat wrap with dried cranberries and romaine lettuce. I use it on sandwiches with my favorite healthy bread, butter lettuce and avocado or I make it a tuna melt with my favorite cheese.

Curious what my favorite healthy breads are? Check out my healthy carbohydrate guide.

Curious what dairy I prefer for cheese? Check out my healthy food swap guide.

The possibilities are endless and it is so easy to make. It is my lazy go to for lunch when it’s been one of those busy days and I don’t want to spend more than three minutes in the kitchen.

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Here’s how you can make the magic happen.

Ingredients:
1 can of your favorite tuna*
3-4 spoonfuls of your favorite dairy-free yogurt**
1/2 TBSP. lemon or lime juice
1/2 TSP. red wine vinegar or ACV
1/2 TSP. dried parsley
salt and pepper to taste

Method:
Combine all the above ingredients in a bowl. Use a fork to break up the tuna. Stir to combine.

Prepare to meet your new favorite tuna salad recipe. Your tastebuds will thank you!

*I like Wild Planet Foods and Safe Catch brands. Note that most cans of tuna claim 2 serving sizes. Remember that a serving size doesn’t dictate your hunger. Personally, I am usually hungry for the whole can and like to stack my sandwich high, but on some days I don’t finish the whole sandwich and that is ok too.

**I like Forager Project cashewgurt, it has a mild flavor that doesn’t overwhelm like almond or coconut yogurt.

Easy Detox Salmon Tacos

These salmon tacos have become one of my favorite dishes to make for my 10-day detox, The Balance Cleanse. I even had two friends who bought my cleanse kick it off by making these tacos for a cleanse party! These tacos (and a few variations) are a part of my cleanse recipe packet but I thought I would share with you so you can join in on the fun too. 

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The best thing about these tacos is that they cook up in 10-15 minutes depending on how thick your fish is.  Great option for a quick lunch, or a dinner when you come home from work hangry and want something delicious and healthy.

Detox Salmon Tacos
(Serves 2-3)

Ingredients:
-       One packet Siete Foods Tortillas (any flavor, or corn tortillas if not on my cleanse)
-       1 lime
-       2 tbsp. coconut or avocado oil
-       1 avocado
-       1 pound wild or sustainably farmed salmon*
-       Salt + Pepper

* You can also use cod, red snapper or halibut. 
If you are a vegetarian or want to mix it up, use these ingredients instead of fish:
-       1 can garbanzo beans
-       1 head cauliflower
-       1/2 tsp. turmeric
-       1 tsp. cumin
-       1/4 tsp. chili powder
-       1 lime
-       2 tbsp. olive oil or avocado oil

Cole Slaw:
-       1/2 cup dairy free plain, unsweetened yogurt
-       juice of one lemon or lime
-       handful chopped parsley or cilantro (ok to omit if you don't have)
-       1/2 head of green or purple cabbage
-       salt and pepper

Thinly slice cabbage into ribbons and combine in large bowl with remaining ingredients.  Leftovers will keep in an airtight container for 2 days.

Method:
For fish: Add a generous amount of salt and pepper to fish of choice.  Cook in a cast iron skillet with 1 tablespoon of avocado or coconut oil with skin on flipping once after 4-6 minutes. If your fish is a thicker piece, finish in the over at 350 degrees for 3-5 minutes until cooked through. Or if you are like me, I like my salmon a little pink in the middle. Squeeze with half of lime when done cooking and use the other half for garnish. 
For veggie: Preheat oven to 400 degrees. Combine chickpeas, chopped cauliflower, spices and a glug of oil in a bowl and stir to combine. Pour onto baking sheet into one layer. Roast 20 minutes and flip/stir halfway through with squeeze of half of lime.  Squeeze other half of lime when done roasting.

Serve with Cole Slaw and sliced avocado on tortillas of choice. Happy eating!!

HOW TO EAT FISH RESPONSIBLY
The salmon I used for this recipe is sustainably farmed. As our population grows and salmon becomes a more popular source of Omega 3's, we can't all possibly eat only wild fish or else we would eventually deplete our resources. Contrary to popular belief, you CAN eat farmed fish that is sustainable, safe and good for you!

Be careful when shopping for salmon that has had "color added."  A lot of health food stores, including Whole Foods, don't always carry naturally farmed fish and often add dyes and colors. 

Here are some resources that have helped me when choosing salmon and other fish:
https://www.seafoodwatch.org/seafood-recommendations/groups/salmon
http://www.seafoodwatch.org/
https://sustainablefoodtrust.org/articles/eating-values-five-questions-ask-fishmonger/


Tuna Pasta with Lemon Caper Sauce

If any of you follow me on Instagram, you know I love me some tuna salad. My usual go to is tuna mixed with yogurt, capers, parsley and salt and pepper over a bed of romaine lettuce with avocado and these crackers for lunch.  But what about tuna for dinner? Tonight it was time for me to diversify. I came up with this warm, lemony and perfect pasta dish.  I call this the "super quick came home from work late and don't feel like cooking" dish. 

 

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THE SKINNY ON TUNA
I am so thankful for amazing brands like Wild Planet Foods and Safe Catch Foods  that follow the sustainable seafood program. About 10 years ago, canned tuna used to be frowned upon for it's high mercury content and unsafe fishing  practices, but now you can enjoy tuna without the health or environmental worries. Tuna is not only an amazing source of protein but also a convenient addition to a nutritious lunch or dinner

DON'T FEAR GLUTEN
I have to admit that it's been a while since I have eaten pasta with GLUTEN. My on and off struggle with candida keeps me away but when I can enjoy it I get the good stuff like this brand that I used to make this dish.  The only ingredients are flour and water. Just what it should be.  And not enriched flour, but whole durum wheat flour made here locally in the Bay Area.  If you don't have candida, celiac disease or a wheat allergy or intolerance then please EAT GOOD GLUTEN. We get our energy and proper brain function from glucose, and when we eat gluten in it's whole form (not processed white flour) with the fiber and wheat germ intact, this is converted to glucose for energy without elevated blood sugar levels. So again, EAT GLUTEN. 

LEMON ZEST IS THE BEST
But seriously, the ingredient that makes this dish is the lemon zest. I recently moved and lost my zester in the process.  Only recently getting one back into my kitchen.  Made me remember how much of a game changer lemon zest is. I love to use it in pasta dishes, grain dishes, baked goods and with tuna dishes. Yasssssss.

AND, THE RECIPE
Ok, let's get into the goods.  This dish took a whole 15 minutes to whip up. Perfect for those nights you come home tired from work and don't want to think about cooking or going to the grocery store.  Everything in this recipe was made from pantry staples and what I had on hand. 

INGREDIENTS:
8oz. pasta of choice (I used Baia Pasta or your favorite gluten-free pasta)

5oz. canned tuna (I like Wild Planet Foods or Safe Catch)

1 tablespoon capers

Zest and juice of 1/2 lemon

3 tablespoons olive oil 

1 garlic clove, chopped

1/2 cup cooked + chopped broccoli raab (or regular broccoli)

1/8 cup chopped parsley 

A pinch of crushed red pepper

Salt + pepper

METHOD:
Cool pasta according to package instructions. While pasta cooks chop garlic, chop cooked broccoli, chop parsley and zest lemon. Drain pasta and reserve 1/2 cup of water. Use the same pan, sauté garlic in 1 tablespoon olive oil with tuna for 4-5 minutes. Add cooked broccoli, crushed red pepper and capers stir for 30 second. Add reserved pasta water and bring to a boil, add cooked pasta. Stir until liquid is reduced and coats pasta. Remove from heat. Stir in parsley, lemon zest and juice, remaining olive oil, salt and pepper. Serve in two bowl and enjoy!!