gorgeous eating Esther Blum MS, RD, CDN, CNS, Holistic Nutritionist, Registered Dietitian

Recipes

Springtime Seafood

What better way to start off the new season than eating right? This month's feature recipes are rich in omega-3 fatty acids. Omega-3's are a healthy form of fat found mostly in fish oils and flaxseed oil. A high omega-3 intake is part of achieving optimal health. Omega-3's have anti-inflammatory and immune-boosting properties, help lower cholesterol, relieve constipation, fight depression and PMS. They should be incorporated into your diet on a daily basis to get the most benefits.

Healthy Sardine Salad (serves 2)

This recipe for sardine salad is a weekly staple in my house that I devised one day out of sheer curiosity. It is flavorful, low in saturated fat, and tastes delicious! Bon Appetit.

Ingredients
  • 1 4-ounce can of water-packed sardines
  • 1 tablespoon of Spectrum lite canola mayonnaise
  • 1 tablespoon of plain yogurt
  • 1 tablespoon of spicy mustard
  • Dash of sea salt
  • Dash of pepper

Combine all of the ingredients in a bowl and mash together well. Serve immediately atop your favorite salad or whole grain bread and enjoy. These sardines will keep in the refrigerator for 3 days in a well-sealed container.

Mediterranean Salmon (serves 2)

This recipe works best on salmon, though I have also used cod as a substitute.

Ingredients
  • 2 4-ounce fresh boneless salmon fillets
  • 8 sun-dried tomatoes, coarsely chopped
  • 2 tablespoons kalamata (this can be made by pureeing high quality black olives with a little olive oil in a blender; otherwise check your local gourmet food store)
  • 4 cloves garlic, finely minced
  • 1 teaspoon organic olive oil

Preheat the oven to 350 degrees. Gently rinse the fish fillets, pat dry and set aside. Pour the olive oil in a shallow baking dish and spread evenly to coat the bottom of the pan. Arrange the fish in the pan and evenly distribute the kalamata, garlic and sun-dried tomatoes across the top of the fish. Place in the oven and bake for 7-10 minutes or until the center of the fish is opaque. Serve with lightly steamed spinach and polenta squares for a spectacular meal!