Mediterranean Tuna Salad

Ingredients

An excellent source of high quality protein.
  • 4 (6-ounce) cans albacore or chunk light tuna (in water), drained well
  • 6 ounces chopped artichoke hearts, drained
  • 1/2 cup chopped red bell or piquillo peppers
  • 3/4 cup sliced Kalamata olives
  • 1/2 small red onion, finely chopped
  • 1/4 cup chopped flat-leaf parsley
  • 1/4 cup chopped fresh basil or 2-3 tablespoons dried
  • 2 cloves garlic, finely chopped
  • 1 tablespoon fresh or dried oregano
  • 1/2 cup low-fat mayonnaise
  • 3 tablespoons lemon juice
  • Salt and freshly ground pepper to taste

Directions

  • Put all ingredients into a large bowl and gently fold together until well combined. Serve on sliced whole grain bread as a sandwich or spoon over a green salad.

Spicy Salmon

Ingredients

Excellent source of omega-3 fatty acids
  • 1/4 cup balsamic vinegar
  • 1/4 cup lemon juice
  • 1/4 cup soy sauce
  • 1 teaspoon salt (optional)
  • 1 tablespoon brown sugar
  • 1 1/2 teaspoons ground ginger (fresh or powdered)
  • 1 teaspoon paprika
  • 1 teaspoon black pepper
  • 1 teaspoon crushed red pepper flakes
  • 4 cloves garlic, minced
  • 1/4 cup chopped green onions
  • 1 teaspoon sesame oil
  • 1/4 cup peanut or vegetable oil
  • 8 (4 ounce) skinless, boneless salmon fillets

Directions

  • Stir balsamic vinegar, lemon juice, and soy sauce with salt, brown sugar, ginger, paprika, black pepper, and red pepper flakes until the sugar has dissolved.
  • Stir in garlic, green onions, sesame oil, and peanut/vegetable oil until well combined.
  • Pour marinade into a resealable plastic bag or glass bowl. Add salmon to marinade and gently toss to coat. Place into refrigerator and marinate 2 to 24 hours. Flip salmon every few hours, for even flavor.
  • This dish can be baked, broiled, or grilled.
  • Drain excess marinade from salmon fillets. Cook salmon until firm and opaque, about 4 minutes per side.
  • The excess marinade can be simmered, reduced and poured over the final product.