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COS Eatmoreseafood Full Deck #EatMoreSeafood Tip #1 Eat more seafd! The “Dietary Guidelines for Americans” recommend incorporating seafood as the protein choice in 2 meals a week in order to get the recommended amount – 8 or more ounces a week for adults. Learn more at chickenofthesea.com Healy Lemon Parmesan #EatMoreSeafood Sardine Pasta Tip#2 INGREDIENTS • Salt and pepper • 1 pound thin spaghetti • 4 tablespoons olive oil, separated • 1/2 cup Panko • 1 yellow onion, chopped • 1-2 lemons • 2 tablespoons capers, drained • 2 cans Chicken of the Sea® Sardines in Water • 1 bunch fresh parsley, chopped • 1/3 cup freshly grated Parmesan cheese DIRECTIONS 1. Bring a large pot of water to a boil and add some salt. Cook the spaghetti according to package directions until just tender. Drain and reserve some of the cooking liquid. ALYSSA RIVERS 2. Bring another skillet to medium heat and add 2 tablespoons olive oil in the skillet. 3. When the oil is hot, add in the Panko and stir frequently until golden and fragrant (3-4 minutes). Remove to a plate. 4. Add the last 2 tablespoons of oil to the pan and add the chopped onion. Sprinkle with salt and pepper and stir until softened. 5. Turn the heat on the onions to medium high and add in the zest of 1 lemon, juice of 1 lemon, capers, and thoroughly drained sardines. 6. Cook, stirring occasionally, until heated through. (About 2 minutes) 7. Add the drained pasta to the sardine mixture and toss well to combine. Add ½ cup chopped parsley and some of the reserved pasta cooking water (if needed) to moisten. Stir in the bread crumbs and parmesan cheese. 8. Garnish individual plates with a wedge of lemon and more parsley if desired. Visit chickenofthesea.com/recipes #EatMoreSeafood Tip #3 Getting the most out of your year means making the most of your day. Save time with our EZ-open cans—they’re easy to open and leave less to clean up. Visit chickenofthesea.com/products #EatMoreSeafood Tip#4 Eating more seafood makes you feel gd. And when you feel good, you laugh more. And when you laugh more, your blood pressure drops, stress goes down and your abs get a workout, too! What makes you laugh? Visit chickenofthesea.com/recipes #EatMoreSeafood Tip #5 Nutrition Fact: Sardines on your charcuterie plate not only bring a high level of sophistication to your party, they also boast high levels of the essential omega-3 fatty acids, with a 3oz serving providing approximately 50% of your daily needs. No wonder this tasty tiny fish is trending! Learn more at chickenofthesea.com #EatMoreSeafood Tip#6 For a healthier you and a healthier environment, count on only quality fish and seafood that’s sustainably caught. See that? You’re more responsible, too! Learn more at chickenofthesea.com/trace Healy Salmon Salad #EatMoreSeafood Avocado Boats Tip #7 INGREDIENTS • 2 avocados, halved • 2 cans Chicken of the Sea® Skinless & Boneless Pink Salmon • 2 tbsp green onion, minced • 2 tbsp fresh dill, minced • 2 tbsp parsley, minced • 1 tbsp minced garlic • 2 tbsp lemon juice • 2 tbsp olive oil • 1 tsp apple cider vinegar • 1/8 tsp salt (or to taste) • pinch of cayenne pepper • optional: sriracha, to taste DIRECTIONS 1. First, slice open 2 avocados and remove the pits. Set aside. 2. Then, mix together the rest of the ingredients in a medium-size bowl. 3. Fill each avocado half with ¼ of the salmon salad. Top with sriracha and a squeeze of lemon. Lee Hersh Visit chickenofthesea.com/recipes #EatMoreSeafood Tip#8 Nutrition Fact: Pink salmon could help save your life. Good fats stored in pink salmon lower the risks of not only Type 2 diabetes, but coronary artery disease, too. Healy wins! Learn more at chickenofthesea.com #EatMoreSeafood Tip#9 Small changes can make a life changing dierence. Walk for 20 minutes in the morning to jumpstart your metabolism, then feast on delicious Albacore to get yourself lean and feel more productive throughout the day! Learn more at chickenofthesea.com #EatMoreSeafood Tip #10 Having trouble finding time to implement your goals and resolutions? Our EZ-Open cans will help you save time for the things that count – like eating more seafood! So, get popping! Visit chickenofthesea.com/products #EatMoreSeafood Tip #11 Tuna Avocado Toast DIRECTIONS INGREDIENTS 1. Toast the bread. Slice the • 2 slices whole grain bread avocado and arrange the slices • 1/2 avocado over each piece of bread. • 1 (5 oz) Chicken of the Sea® EZ-Open Can Solid White 2. Drain and flake the tuna with Albacore Tuna a fork. Divide the tuna among • 1 medium tomato, the pieces of bread. Top with the sliced or chopped sliced tomato and a sprinkle of • salt and pepper salt and pepper. Visit chickenofthesea.com/recipes #EatMoreSeafood Tip #12 Nutrition Fact: Clams have a unique nutrient profile that’s especially great for kids, but definitely good for grownups, too – loaded with Vitamin B12 and iron. Our kids like clams with linguine. How do you get your kids to eat seafood? Visit chickenofthesea.com/products Lemon Pepper Salmon Quinoa Salad #EatMoreSeafood Tip #13 INGREDIENTS • 1 1/2 cups dry quinoa, rinsed (cook according to package instructions) • 2-3 tablespoons lemon juice • 1/3 cup olive oil • salt & pepper • 1/2 cup flat-leaf parsley, chopped • 3 tablespoons red onion, minced • 2 green onions, white & green parts thinly sliced • 1/3 cup olives, chopped (kalamata olives) • 1 cucumber, seeded and diced • 1 red bell pepper, diced • 4 Chicken of the Sea® Lemon Pepper Flavored Salmon Pouches Erin Collins DIRECTIONS 1. Cook the quinoa according to package instructions until fluy and cooked through. 2. While the quinoa is still warm, add the lemon juice, olive oil, and salt/pepper to taste. Toss to combine. 3. Add the remaining ingredients and toss to combine. Divide the quinoa salad up into 4 lunch-sized portions. 4. When ready to eat, open a pouch of Chicken of the Sea® Lemon Pepper Flavored Salmon. Top with freshly ground black pepper and enjoy! Visit chickenofthesea.com/recipes #EatMoreSeafood Tip #14 Be sure to take breaks and have a snack – like nutritious tuna on crackers, with lean protein for the perfect energy boost – and be mindful of how you’re feeling and seeing the world. Healy minds make a healy body! Visit chickenofthesea.com/recipes #EatMoreSeafood Tip #15 Friday nights are great nights to FSP and chill. Our Flavored Salmon Pouches make an easy time of getting a nice dinner together— whether you’re relaxing or heading out on the town. Visit chickenofthesea.com/products Avocado Tuna Cakes #EatMoreSeafood Tip #16 INGREDIENTS • 1 medium ripe avocado, peeled and pitted • 2 (5-ounce) cans Chicken of the Sea® EZ-Open Solid White Albacore Tuna in Water, drained • 1/4 cup seasoned whole wheat bread crumbs • 1/4 cup finely chopped red onion • 2 tablespoons finely chopped fresh cilantro • 1 tablespoon freshly squeezed lime juice • 1 teaspoon hot sauce (plus additional to taste) • 1/2 teaspoon garlic powder • 1/2 teaspoon kosher salt • 1 large egg • Whole wheat hamburger buns, toasted whole wheat bread, or a bed of mixed greens • Sliced avocado, cheese, plain Greek yogurt or sour cream, cilantro, salsa DIRECTIONS 1. Preheat the oven to 400 degrees F. Lightly coat Erin Clarke a baking sheet with cooking spray. 2. In a large mixing bowl, lightly mash the avocado. Add the tuna, bread crumbs, red onion, cilantro, lime juice, hot sauce, garlic powder, salt, and egg. Mix until the ingredients are fairly well combined. (It’s ok if the mixture is a little clumpy.) 3. Form into 6 patties, then arrange the patties on the prepared baking sheet. Bake for 10 minutes, flip, then continue baking until the outsides are lightly crisp and the cakes are cooked through, about 10 additional minutes. Enjoy warm. Visit chickenofthesea.com/recipes #EatMoreSeafood Tip #17 It’s lunchtime. Do you know where your food came from? We think it’s important to be able to trace where your seafood comes from to keep the seas sustainable for future generations. When you feel beer, we do, t! Learn more at chickenofthesea.com/trace #EatMoreSeafood Tip #18 The secret to being beautiful is being healthy. And the secret to being healthy is as simple as… sardines. Yes, sardines! Rich in nutrients, they’re an excellent power food for your heart! Visit chickenofthesea.com/recipes #EatMoreSeafood Tip #19 Steady your heart and focus your mind by meditating for ten minutes every morning to reset your focus and energy for the day. Later, snack on some shrimp for that energy pickup! Visit chickenofthesea.com/products #EatMoreSeafood Tip #20 Don’t wait for the weekend to get the party started! Solid White Albacore in EZ-Open cans make entertaining quick and easy for that pre-weekend turn up! Visit chickenofthesea.com/recipes #EatMoreSeafood Tip #21 We heart seafd. The more often we eat it, the healthier we feel and while healthy living requires consistency and commitment, so does being responsible in the way we fish. At Chicken of the Sea, sustainability goes both ways! Learn more at chickenofthesea.com/trace #EatMoreSeafood Tip#22 Little calories, lotta nutrients! Delicious crab is chock full of B vitamins and a plethora of the nutrients you need right now. So eat light, eat right and grab some crab. Visit chickenofthesea.com/recipes #EatMoreSeafood Tip#23 Everyone needs fun! So schedule some time to just enjoy the Now. Catch up with friends for a morning hike, or plan a trip to places you’ve never been— even if it’s somewhere local. Visit chickenofthesea.com/recipes #EatMoreSeafood Tip#24 You know that with Solid Albacore Tuna, you can’t go wrong.
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