eating the rainbow

Focusing your menus on health-conscious recipes that look as good as they make you feel is key to making positive lifestyle changes. Adding big flavors that satisfy cravings to easy, go-to recipes can be a big step toward reaching health goals throughout the year.

Salmon

Chili Bites

SERVES: 2

“EATING THE RAINBOW” REFERS TO ADDING FRUITS AND VEGGIES OF VARYING COLORS TO YOUR DIET, SUCH AS RED TOMATOES AND BEETS, GREEN CUCUMBERS AND AVOCADOS, ORANGE CARROTS AND PUMPKINS AND BEYOND. COMPLEMENTING FRESH PRODUCE WITH THE NUTRITIONAL BENEFITS OF TUNA AND SALMON – LIKE HEARTHEALTHY OMEGA-3 FATTY ACIDS, PROTEIN, VITAMIN D AND POTASSIUM – CAN TAKE YOUR MEAL PLANNING ONE STEP FURTHER.

Ingredients To Prepare

2 pouches (2.5 oz each) Chicken of the Sea Low Sodium WildCaught Alaska Pink Salmon

1 tbsp chili crisp

2 tsp rice wine vinegar

1 tsp toasted sesame oil

2 bell peppers, cored and cut into

2-inch squares

1 green onion, thinly sliced minced cilantro black sesame seeds

Mediterranean Tuna Salad SERVES: 1 - 2

5 tips for grilling seafood

LITTLENECK CLAMS: Med-hi grill temp

Arrange directly on grate or in single layer on large baking pan. Clams will begin to open after 5-7 min. Careful not to spill juices, place clams on platter and serve with melted butter or pasta (discard clams that don't open).

OYSTERS: Med-hi grill temp

Place oysters cupped sides down directly on grill heated grill. Cover grill and cook until oysters open and meat is opaque and cooked through (approx 5 min for smaller oysters or 8-10 min for larger ones). transfer to serving platter, remove top shells and run sharp knife along insides of bottom shells to detach oysters. Top with garlic butter, serve with lemon.

SALMON: Med-hi grill temp

Pat salmon dry; brush with olive oil and top with seasonings. Place salmon (skin side down) on grill grates and cook 6-8 minutes, or until meat turns opaque. Or try a grill-safe cedar plank to infuse added flavor.

HADDOCK: Med-hi grill temp

Pat haddock dry and brush with olive oil. Wrap fillets in aluminum foil with herbs and seasonings; completely seal with ingredients to prepare

IN BOWL, combine salmon, chili crisp, vinegar and sesame oil.

TO SERVE, top each bell pepper square with some salmon, green onion, cilantro and sesame seeds. If leftover pieces of bell pepper remain, chop and add as additional garnish.

NOTE: If serving with cheese plate, place salmon mixture in small bowl and garnish with green onion and sesame seeds.

2 tbsp lemon juice

1 tbsp extra-virgin olive oil

1/4 tsp dried oregano

SALAD:

1 can (5 oz) Chicken of the Sea Chunk Light Tuna, drained

1 cup halved cherry tomatoes

1/3 cup sliced Kalamata olives

1 cup chopped English cucumber (about 1/2 cucumber)

1/4 cup crumbled feta

1 tbsp minced parsley pita chips or cracks (optional) seam sides facing upward. Grill 8-10 minutes, or until meat turns opaque.

LOBSTER TAIL And the best tip of all comes with a recipe to test your seafood grilling skills! For a delicious twist this summer, enjoy these tender, tasty Grilled Lobster Tacos with vinegar slaw and cilantro lime crema.

Grilled Maine Lobster Tacos

SERVES 8

TO MAKE DRESSING: In large bowl, whisk lemon juice, olive oil and oregano.

TO MAKE SALAD: In dressing bowl, add tuna, tomatoes, olives and cucumber. Gently toss to cover salad with dressing then top with feta and parsley. Serve with pita chips or crackers, if desired

VINEGAR SLAW:

2/3 cup apple cider vinegar

1 tsp celery seeds

2/3 cup white sugar

1 cup water

1/2 small head green cabbage, shredded or cut thinly (approx 8 cups)

CILANTRO LIME CREMA:

1/2 cup sour cream fresh cilantro leaves, chopped

1/2 cup mayonnaise

4 tsp fresh lime juice

1 lime, zest only, minced

1/2 tsp minced garlic kosher salt, plus add'l, divided freshly ground black pepper

LOBSTER TACOS:

Extra-virgin olive oil

4 large (4-6 oz each) Maine Lobster tails, defrosted

4 tbsp unsalted butter, melted salt & pepper to taste

8 small flour tortillas pico de gallo

1 lime, cut into wedges for serving

TO MAKE VINEGAR SLAW: In small saucepan over med heat, heat apple cider vinegar, celery seeds, sugar and water; stir until sugar dissolves. In large bowl, pour mix over cabbage; cover and refrigerate.

TO MAKE CILANTRO LIME CREMA: In blender, blend sour cream, cilantro, mayonnaise, lime juice, lime zest and garlic. Season with salt/pepper, to taste; refrigerate.

TO MAKE LOBSTER TACOS: Preheat grill to medium-high heat.

BRUSH GRILL GRATES with oil to prevent sticking. Use kitchen shears to cut lobster shells in half lengthwise. Place skewer through meat to prevent curling during cooking.

BRUSH LOBSTER MEAT with melted butter and season with salt and pepper.

GRILL LOBSTER TAILS meat side down 5 min then flip. BRUSH MEAT AGAIN with butter and cook 5 min, or until opaque. Cook to 140 F internal temperature.

REMOVE MEAT FROM SHELLS and cut into bite-sized chunks or leave whole, if desired.

PLACE TORTILLAS ON GRILL 30-60 seconds per side, or until warmed and slightly brown.

ADD DRAINED SLAW to tortillas. Top with lobster, pico de gallo, cilantro sauce. Serve w/ lime wedges.