Health, Recipes

Are You Eating Enough Fish? (Plus, Tangy Tuna Salad Recipe)

Confession: I rarely consume the recommended 2 servings of fish per week (8-12oz).  This isn’t because I don’t like fish.  On the contrary, I adore fish and most types of seafood including scallops, crab, and lobster!  And all through pregnancy I have been dreaming of some really good sushi!!  But, when you live with a spouse who dislikes, no, abhors any and all seafood, including it into the meal plan is quite challenging.  But, I learned in those early months as a newlywed I can either view the glass as half full or empty.  Right?!


To redeem my husband, he does allow me to cook seafood in our home, but on those nights I also have to plan to have chicken or some other type of protein option available for him as well.  This easy broiled Maple Dijon Salmon recipe is one of my favorites because it requires little work and cooks in 5 minutes!  

Throughout pregnancy, I have been more consciously aware of my omega-3 fatty acid consumption because I want a healthy baby!  These types of fats are “essential” meaning that you must consume them through food and your body cannot make them on its own.  Fatty fish like salmon, tuna, sardines, and anchovies are all excellent sources of omega-3 fatty acids.  In our house, I have found that eating fish at lunch is one of the easiest ways to allow me to eat foods I love and nourish my body (and baby!) without disrupting the general meal plans OR adding extra work to dinner.


Canned or vacuum sealed tuna pouches are inexpensive and the perfect dose of heart and brain healthy omega-3 fats.  Once drained, they can be included on top of salads, made into fancy sounding tuna croquettes (tuna burgers or patties), added to pasta dishes, included in casseroles and so much more.  Brands have also listened to consumers and now offer low sodium options, allowing you to make decisions for your health.


Wild Planet continues to be one of my favorite brands of canned seafood that is still quite easy to find in most grocery stores and supermarkets.  They use sustainable fishing methods AND they do not add any vegetable broth or fillers to the canned fish.  The only ingredients are fish (and salt, unless you purchase no salt added).  The actual little bit of liquid in the can is solely from the fish itself and the common “tuna odor” is almost undetectable.  


Regardless of what canned fish you choose, know that eating fish, especially fatty fish, has some great health benefits!

  • Lowers risk of heart attacks and cardiovascular events
  • Improves brain health- adults and babies in the womb
  • Heightens mood
  • Excellent source of vitamin d


Fish is also a great source of quality protein, some B vitamins and a variety of minerals, including iron.  It can be baked, broiled, grilled, and pan-seared, as well as tossed into hot or cold salads.  Growing up, I detested mayonnaise, and still do.  But I did like tuna.  So, I created my own version of tuna salad.  The recipe is super simple, but that’s how I roll- simple but delicious!


My Tangy Tuna Salad comes together in a matter of minutes and is perfect for lunch or even a filling snack!  If the scent of tuna turns you off, try buying the vacuum-sealed pouches as these have minimal liquid and therefore less odor.  If you are like me and struggle to get at least 2 fish meals on the dinner table each week, go grab a few cans of canned tuna (or salmon) and stir up this tangy, creamy salad!


Tangy Tuna Salad


1, 5oz can light tuna in water, drained (like Wild Planet brand)

1 large egg, hard cooked, chopped

1 tbsp spicy mustard

1 ½ tbsp dill relish (like Vlasic brand)

1-1 ½ tbsp 2% plain greek yogurt (like Fage brand)

Ground black pepper, to taste



In a small bowl, flake up tuna fish.  Add in all other ingredients and combine well. Season with ground black pepper.


Open faced sandwich on sprouted grain or whole grain bread

Tuna Salad Lettuce wraps

Tuna salad on whole grain crackers

Tuna melt on whole grain sandwich thin/bun with 1 slice thin cheddar cheese, broiled



Stir in 1 tablespoon of yogurt first; add more if you like

Use vacuum sealed tuna to keep odor to minimum for you (or family members)

Choose low-fat greek yogurt instead of fat-free- it really makes a difference!  OR, add full fat which is even better!


SERVINGS: 2 (or 1 when I am really hungry!)


105 Calories

3.4g Total Fat

124mg Cholesterol

470mg Sodium*

0.7g Carbohydrate

0g Dietary Fiber

0.7g Sugar

15.2g Protein

*Use low sodium or no salt added tuna to reduce the total sodium



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