Creative Seafood Solutions
( Family Features ) When it comes to cooking up creative meals for the family, finding inspiration for new flavors while maintaining nutrition is typically a primary goal.
One solution is incorporating more seafood into weekly meal planning, which offers nutritional benefits like protein, vitamins and minerals such as vitamin D, iron and selenium. In celebration of National Seafood Month, consider these tips from Bumble Bee to add more seafood to your family’s diet:
Change the Protein. Try substituting seafood for the meat or poultry in meals like shrimp tacos, salmon burgers or tuna nachos.Boost Nutrients. If you enjoy classic tuna salad, consider swapping mayo with mashed avocado or Greek yogurt, and try flavorful options like this Chipotle Tuna and Avocado Salad Sandwich.Make it a Bowl. Personalize mealtime with creative bowls, like Quinoa Bowls with Tuna, using a whole-grain base layered with seafood, veggies and toppings like guacamole or teriyaki sauce.
Find more recipes to add seafood to the table at BumbleBee.com.
Chipotle Tuna and Avocado Salad Sandwich
Prep time: 15 minutes
1 can (5 ounces) Bumble Bee Solid White Albacore Tuna in Water, drained and broken into chunks1/2 avocado, cut into 1/2-inch cubes1/2 cup halved grape tomatoes1/2 cup sweet corn, cooked or thawed from frozen1 tablespoon roughly chopped parsley1 1/2 teaspoons lemon juice1 teaspoon red or white wine vinegar1 teaspoon honey1/2 teaspoon chopped garlic1/4 teaspoon chipotle chili powder1/4 teaspoon kosher salt4 slices whole-grain bread
In medium bowl, gently toss tuna and avocado until combined.Add tomatoes, corn and parsley, tossing gently to combine.In small bowl, whisk lemon juice, vinegar, honey, garlic, chili powder and salt. Drizzle over tuna mixture and toss to coat.Divide tuna evenly among bread slices to make two sandwiches.
Quinoa Bowl with Tuna
Recipe courtesy of Cookie Named Desire on behalf of Bumble Bee
Prep time: 45 minutes
Thai Peanut Dressing:
1 cup creamy peanut butter1 teaspoon ginger paste1/4 teaspoon fish sauce1/2 teaspoon cayenne pepper2 tablespoons apple cider vinegar2 teaspoons soy sauce1 1/2 tablespoons granulated sugar1/4 cup water, divided, plus additional (optional)
2 cups water1 cup quinoa1 can (14 ounces) chickpeas1-2 tablespoons olive oil1/2 teaspoon garlic powdersalt, to tastepepper, to taste1 medium zucchini1 carrot1/2 cup red cabbage1 can (5 ounces) Bumble Bee Solid White Albacore Tuna in Water1-2 tablespoons onion, diced1 tablespoon lime juicecilantro
To make Thai Peanut Dressing: In mixing bowl, combine peanut butter, ginger paste, fish sauce, cayenne pepper, apple cider vinegar, soy sauce and sugar.Add 1 tablespoon water and whisk well. Continue adding water 1 tablespoon at a time until sauce is consistency of heavy cream.Note: You may not use full 1/4 cup water and could use more depending on preference of thickness.To make Quinoa Bowls: Heat oven to 400° F.In medium pot, heat water and quinoa. When it boils, turn heat to low and cover. Cook until water is absorbed and remove from heat.Drain and dry chickpeas. In bowl, combine chickpeas with olive oil, garlic powder and salt and pepper, to taste.Spread chickpeas on baking sheet; bake 20 minutes, or until golden brown. Remove from oven and cool.Spiralize zucchini at medium thickness. Using potato peeler, slice carrot in thin strips. Chop red cabbage. Drain and chunk tuna.In two bowls, split cooked quinoa evenly. Top with carrots, zucchini, cabbage, roasted chickpeas onions and tuna.Season with lime juice, cilantro and Thai Peanut Dressing.