Tuna Fish for Your Family A Budget-Friendly Choice

Canned tuna and other seafood are low-cost, protein-packed foods that are rich in important nutrients. And many of these nutrients found in seafood and fish are rare in other foods:

Vitamin D –This hard-to-get vitamin that has been linked to decreased risk of a variety of health conditions including diabetes, cancer, hypertension and osteoporosis. Just one (3-ounce) serving of tuna provides 40 IUs of vitamin D or almost 10% of the daily recommended amount of vitamin D. Eating fish can help you get more vitamin D – because if you don’t drink milk (which also contains a lot of vitamin D) it can be difficult to find vitamin D in foods.

Selenium – This important mineral has powerful antioxidant properties. Eating selenium-rich seafood is also important because a low-selenium diet can decrease immune function. The inability to take in enough selenium has been linked to diabetes, Alzheimer’s disease, liver diseases and other conditions. Eating fish as part of a healthy diet may even help you fight off colds and the flu – which may mean fewer (expensive!) trips to the doctor.

Omega-3 fats – Tuna and other fish are among the few natural sources of these ‘good fats.’ Researchers found thatpeople who ate the highest levels of omega-3 fatty acids found in seafood lived an average of 2.2 years longer.1 Eating fish may help you spend a few more years with your grandchildren!

The 2015 Dietary Guidelines recommend getting at least two servings of a variety of seafood per week for better health. Here are some easy meal ideas for using budget-friendly canned tuna: 1. Huevos Rancheros – Stir tuna into scrambled eggs, top with salsa and wrap in a corn tortilla.

2. Piled-High Tuna Sandwich – Toss together shredded carrot, low-fat mayo, garlic powder and tuna; pile onto whole grain bread and stack with more veggies including tomatoes, spinach, cucumbers and olives.

3. Tuna & Veggie Rice Bowl – Heat a bit of oil in a pan; add lots of your favorite vegetables like zucchini, tomatoes, broccoli, carrots and cook until tender-crisp. Stir in a couple cans of tuna and lots of salsa to make a sauce. Serve with brown rice and let the family add more toppings at the table like reduced-fat cheese, plain Greek yogurt and fresh cilantro.

1Risk of dying from heart disease significantly lowered.http://www.hsph.harvard.edu/news/press-releases/higher-blood-omega-3s- associated-with-lower-risk-of-dying-among-older-adults/ Tuna Fish For Your Family continued

Cabbage with Tuna and Fennel

Ingredients: • 1 medium bulb fennel, thinly sliced (bulb and stems) • 1/2 small red cabbage, shredded TOTAL TIME: • 1/2 small Napa cabbage, shredded 20 MINUTES • 1/2 cup sliced green onions SERVINGS: • 1/2 cup julienne cut yellow bell pepper • 1/2 cup pitted calamata olives, cut in half 6-8 • 1/3 cup gluten free rice vinegar NUTRITION: • 1 tablespoon Dijon mustard Calories 180 • 1 tablespoon chopped Italian parsley Fat 12g • 1 teaspoon minced fresh garlic Protein 11g • 1 teaspoon salt Carbs 9g Sodium 720mg • 1/4 teaspoon fresh ground pepper Sugar 2g • 1/4 cup olive oil • 1 (12 ounce) can Chicken of the Sea® Solid White Albacore Tuna in Water, drained Recipe provided by Chicken of the Sea® • Fried rice noodles (optional) • Toasted sesame seeds

Directions: 1. In a large bowl, toss together fennel, cabbage(s), green onions, 4. Pour over cabbage mix and toss to coat. bell pepper and olives; set aside. 5. Gently fold in tuna. 2. In a small bowl, combine vinegar, mustard, parsley, garlic, salt 6. Divide salad among serving plates with rice noodles (optional) and pepper. and sprinkle with sesame seeds. 3. Slowly whisk in the olive oil.

Frittata Al Tonno

Ingredients: • 1 (5 oz) can Chicken of the Sea® Premium Select Solid Light Tuna in Olive Oil • 2 small fresh tomatoes, diced TOTAL TIME: • 1 small zucchini, diced 20 MINUTES • 1/2 cup fresh, minced onion SERVINGS: • 1 clove garlic, minced 3 • 4 medium egg whites • 1 medium egg yolk NUTRITION: • 1 small pinch dry oregano leaves Calories 180 Fat 9g • 1 pinch dried basil (fresh is preferred, if available) Protein 17g • 1 pinch dried thyme Carbs 7g Sodium 250mg Directions: Sugar 4g 1. Drain the oil from the tuna into a small bowl; set oil aside. 2. In a medium-size frying pan, sauté tomatoes, zucchini, onion, and garlic in two teaspoons of the reserved oil until Recipe provided by Chicken of the Sea® vegetables are tender (about 5 minutes); reduce heat to low. 8. Cover and cook over low heat for about 5 minutes, shaking 3. Pour remaining oil and tuna into the frying pan over the the pan occasionally to loosen the frittata from the sides and vegetables; stir gently. bottom of the pan. 4. Beat the egg whites and single yolk for half a minute and then 9. Serve when the frittata looks firm and evenly puffed. add to the pan. 10. Cut into wedges and serve immediately. 5. Mix the eggs into the vegetables. 6. Spread the tuna, vegetable and egg mixture evenly across the pan. 7. Sprinkle the oregano, basil and thyme over the top.