2 healthy seafood salads

Do you love salads, but are you sick of the green-lettuce variety? Try these appetizing alternatives: featuring sardines and salmon, they provide a healthy balanced meal that tastes great.

2 healthy seafood salads

Recipe: Sicilian pasta salad

Prep time: 5 minutes

Cooking time: 10 minutes

Serves: 4

Ingredients

  • 250 g (8 oz) medium pasta shells
  • 125 ml (1/2 c) fresh lemon juice
  • 45 ml (3 tbsp) tomato paste
  • 5 ml (1 tsp) fennel seeds
  • 2 ml (1/2 tsp) salt
  • 1 bulb fennel, stalks removed, fronds reserved, cut into 1 cm (1/2 in) chunks
  • 150 g (1/3 c) raisins
  • 375 g (13 oz) canned sardines packed in oil, drained

Directions

  1. In a large pot of boiling water, cook the pasta according to package directions. Drain, reserving 125 millilitres (1/2 cup) of the pasta cooking liquid.
  2. Meanwhile, in a large bowl, whisk together the lemon juice, tomato paste, fennel seeds and salt. Whisk in the reserved liquid.
  3. Add the drained pasta, fresh fennel and raisins to the dressing. Toss well.
  4. Mince enough of the reserved fennel fronds to get 125 grams (1/2 cup). Add the minced fronds and the sardines to the bowl, and toss gently to combine. Serve at room temperature or chilled.

Nutrition info: per serving

  • 452 calories
  • 10 g fat
  • 1.3 g saturated fat
  • 29 g protein
  • 61 g carbohydrates
  • 4.6 g fibre
  • 114 mg cholesterol
  • 830 mg sodium

Recipe facts

  • This is a take-off on a Sicilian pasta and sardine dish traditionally made for St. Joseph's Day.
  • High in calcium (for healthy bones and teeth) and vitamin B12 (for healthy blood cells and nervous system function), sardines are also a good source of omega-3 fatty acids. Omega-3 fatty acids are linked to the prevention of heart disease and high blood pressure.

Recipe: roasted beet and salmon salad

Prep time: 10 minutes

Cooking time: 1 hour 20 minutes

Serves: 4

Ingredients

  • 1 kg (2 lb) beets, well scrubbed
  • 150 g (1/3 c) natural, unblanched almonds, coarsely chopped
  • 250 g (8 oz) whole wheat penne or ziti
  • 250 ml (1 c) plain nonfat yogurt
  • 50 ml (1/4 c) fresh lemon juice
  • 45 ml (3 tbsp) balsamic vinegar
  • 15 ml (1 tbsp) light mayonnaise
  • 1 ml (1/4 tsp) salt
  • 425 g (15 oz) canned sockeye salmon, drained
  • 3 scallions, thinly sliced

Directions

  1. Preheat the oven to 200°C (400°F). Wrap the beets in foil, place on a baking sheet and bake for one hour (or until tender). While the oven is on, place the almonds on another baking sheet. Toast for five to seven minutes, or until golden brown.
  2. Meanwhile, in a large pot of boiling water, cook the pasta according to package directions. Drain. Unwrap the beets. When they're cool enough to handle, peel them and cut into one centimetre (1/2 inch) chunks.
  3. In a large bowl, stir together the yogurt, lemon juice, vinegar, mayonnaise and salt. Add the toasted almonds, pasta, beets, salmon and scallions. Toss to combine.

Nutrition info: per serving

  • 516 calories
  • 14 g fat
  • 2.4 g saturated fat
  • 34 g protein
  • 68 g carbohydrates
  • 9.8 g fibre
  • 40 mg cholesterol
  • 802 mg sodium

Recipe facts

  • Roasted beets are wonderfully sweet and rich in folate. A 250 gram (one cup) serving of cooked beets provides 34 percent of the daily recommended amount of folate, and may offer protection from birth defects, heart disease and Cancer.
  • While roasting them may take a long time, they do so unattended. Wear kitchen gloves when peeling beets to keep your hands from getting stained.

Take along for lunch or enjoy a dinner appetizer: these seafood salads are light, protein-rich and sure to satisfy!

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