Easy to digest and with a high level of precious proteins, fish is considered an important part of a healthy diet. With omega-3 fatty acids, fish has an added bonus.
Omega-3 fatty acids help support a healthy heart and nervous system, and can help reduce cancer risks. These fatty acids -- like docosahexaeonic acid (DHA) occur mostly in fatty fish like herring, salmon and mackerel. They are thought to lower the blood pressure, to strengthen the immune system and to have positive effects on the development on the nervous system and the cardiovascular system.
Explore the benefits of seafood with tips for selecting, handling, storing, and cooking seafood at a free educational program, “Seafood at its Best”, presented by K-State Research and Extension Agents Linda Beech, Ellis County, and Donna Krug, Barton County, on Monday, March 24 at 7 p.m. at Clara Barton Hospital, in the Turnbull Safe Room. The program is hosted by Clara Barton Hospital and Clinics, K-State research and Extension, and the 21st Century Family Community Education (FCE) unit.
Members of the 21st Century FCE unit will prepare numerous seafood dishes to sample, including BBQ Chip-Crusted Fish Fillets, Salmon Chowder, Cheesy Macaroni Salmon Bake, and more.
Cheesy Macaroni Salmon BakeServes 5
NUTRITION FACTS- Calories 440 ~ fat 23 g ~ sodium 1230 mg ~ total carbohydrate 32 g ~ fiber 3 g
• 1 cup uncooked macaroni
• 1/2 can (6-7 oz.) salmon, drained and chunked
• 1 cup low-fat milk
• 1/4 cup onion, finely chopped
• 1 cup processed cheese, cubed
• 1/2 cup cheddar cheese, shredded
• 1 can (10 3/4oz.) cream of mushroom soup
• 1/2 cup cracker crumbs
• 1 cup canned or frozen peas or peas & carrots
• 2 Tbsp. butter/margarine, melted
1. Cook macaroni according to package directions. Drain and set aside.
2. Mix milk and processed cheese and cook over low heat, stirring constantly until cheese melts.
3. Stir in soup until well blended and smooth. Pour cheese sauce over cooked macaroni. Add peas, salmon, onion and cheddar cheese to macaroni and cheese. Stir gently.
4. Pour into greased 1-1/2-qt. baking dish.
5. Mix together melted butter and cracker crumbs. Sprinkle buttered crumbs on top of casserole. 6. Bake uncovered at 375°F for 30 minutes or until bubbly and heated thoroughly.
BBQ Chip-Crusted Fish Fillets
Nutrition facts- 340 calories, 18 g fat, 3 g saturated fat, 210 mg sodium, 6 g carbohydrate
• 4 mild fish fillets
• 2 T lemon juice
• 1 T melted butter or margarine
• ½ cup crushed barbecue potato chips (or may use cracker crumbs or dry bread crumbs)
1. Place fish in greased baking pan. Combine lemon juice and margarine, pour over fish. Top with chips.
2. Bake at 400 for 10-15 minutes or until fish flakes easily with a fork.
Nutritional Information for 1 serving (about 1 cup): Calories 230 ~ Total Fat 8 g ~ Saturated Fat 2.5 g ~ Cholesterol 55 mg ~ Sodium 420 mg ~ Total Carbohydrate 23 g
• 1 can salmon (about 14 ounces), bones and skin removed, broken into chunks
• 1 tablespoon vegetable oil
• ½ cup onion, chopped
3 ½ cups low-sodium chicken broth (or vegetable broth)
• 2 potatoes, peeled and diced
• 1 can (about 15 ounces) whole kernel corn, drained
• ¼ teaspoon black pepper
• ½ teaspoon dried dill (if you like)
• 1 ½ cups evaporated milk
1. In a large saucepan over medium heat, cook the onions in vegetable oil until soft, about 5 minutes.
2. Stir in chicken broth, potatoes, corn, and black pepper. Bring to a boil, lower the heat, and cook 20 minutes or until potatoes are soft. Add the salmon and milk. If using dill, add that too.
3. Cook 5 minutes or until hot through.