• Health Tips: Omega-3s Linked to Lower Heart Failure Risk

    Consuming fish at least once a month—and thereby increasing blood levels of alpha-linolenic and docosapentaenoic acids—may reduce the risk of heart failure, says a new study that adds to the heart-health benefits of omega-3.

  • Good-for-You Grilling

    Why is it that the hottest time of the year is when, most likely, everyone is gathered around a flaming grill? As warm as it may be, somehow it works—except when the result is charred meat.

    Tips to make sure your food is perfect every time you grill.
  • Fish Tacos

    Weekly Recipe: 


    3 pounds tilapia fillets, thawed (about 8 pieces)

    3 teaspoons ground cumin

    1 teaspoon sea salt

    1/2 teaspoon cayenne pepper (optional)

    6 tablespoons fresh lime juice

    blue or yellow corn taco shells

    shredded lettuce

    chopped fresh tomato

    green onions, thinly sliced

    shredded Monterey Jack or sharp cheddar cheese

    Thaw tilapia. In a small bowl, mix cumin, salt, and cayenne pepper. Sprinkle evenly over both sides of fish. Heat large frying pan, adding about a tablespoon of coconut oil. Fry fish until golden brown and flesh begins to flake. Transfer fish to medium bowl, toss with lime juice and break into small pieces. Fill warmed taco shells with fish and toppings.

  • Mediterranean Tuna Salad

    1 can (5 ounces) canned tuna, water packed (or water-packed sardines)
    2 cups artichoke hearts, water packed
    ½ cup scallions, chopped
    1 red or green pepper, chopped
    2 cups cherry tomatoes, halved
    2 cups leaf lettuce, chopped
    1 cup fresh spinach, chopped
    1 medium cucumber, chopped
    1 cup chic peas
    3 tablespoons extra virgin olive oil
    4 tablespoons balsamic vinegar
    Optional Ingredients:
    1 tablespoon capers
    ½ cup olives


    Combine all ingredients in a bowl. Serve as a lunch or as a component of a first-course antipasti. Garnish with lemon wedge. This also makes for a great sandwich. It is a great way to introduce sardines into the meal rotation. They have an advantage over tuna in that they provide higher levels of Omega-3s and come from a more sustainable fish population.

  • Baked Salmon with Sauteed Spinach

    4 8-ounce skinless salmon fillets

    Salt and ground pepper

    1 tablespoon Extra Virgin Olive Oil

    1 garlic clove, thinly sliced

    1 9-ounce bag baby spinach, rinsed but not dried

    2 teaspoons fresh lemon juice


    Preheat oven to 400˚F. Place salmon in ovenproof baking dish. Season well with salt and pepper. Bake 10 to 15 minutes. Heat oil and garlic in skillet. Add damp spinach and using tongs, toss and cook until spinach is wilted. Stir in lemon juice. Serve salmon atop spinach and with mashed potatoes.

  • Mercury on the Rise

    Confession: I’m a nutritional Girl Scout, the kind of shopper who stands in the aisle squinting at food labels. When I was pregnant, I knew I was supposed to limit my intake of certain kinds of fish—no shark, swordfish, mackerel, or tuna—because they contain higher levels of mercury, which can harm developing fetuses.

    Protect yourself from this dangerous environmental poison.
    By Cara McDonald
  • Welcome Back, White Fish

    Oily swimmers like salmon and sardines tend to get all the health credit for their high doses of omega-3 fatty acids, but consuming any type of fish may be better than eating none, at least for diabetics.

    By Lindsey Galloway
  • Asian-Inspired Fish Cakes With Chives

    1 pound form haddock or cod fillets
    2 eggs
    1/4 fresh chives, chopped
    1/3 whole grain bread crumbs
    2 tablespoons green onions, chopped
    2 tablespoons low-sodium soy sauce
    1 tablespoon fish sauce
    2 tablespoons fresh lime juice


    1. In a food processor, combine haddock or cod fillets, coarsely chopped; eggs; chives; bread crumbs; green onions; soy sauce; fish sauce; and fresh lime juice. Pulse well, and shape mixture into patties.

    2. Sauté gently in a skillet over medium-high heat, 2 minutes each side or until done. Serve over sautéed spinach or with stir-fried vegetables.

  • Think Tank

    For dinner you choose wild-caught salmon and free-range chicken over the farmed and penned varieties, but when it comes to building a saltwater reef tank, sourcing from native environments is not the eco way to go.

    By Melaina Juntti
  • Blackened Striped Bass With Braised Greens

    1 pound striped bass
    4 whole cloves garlic, skin removed
    1 teaspoon salt
    1 teaspoon cayenne pepper
    2 teaspoons paprika
    2 teaspoons dried thyme
    2 teaspoons dried oregano
    2 teaspoons black pepper
    3 to 4 tablespoons olive oil
    1 to 2 large bunch(es) of spinach greens

    1. Rinse the fish and cut into portions. Heat 2 tablespoons of olive oil in a skillet over medium-high heat. Add 2 garlic cloves, browning on all sides until the oil is infused with the garlic flavor. Remove garlic and discard.

    2. Combine salt, cayenne, paprika, thyme, oregano, and pepper on a plate, and coat the fish on both sides. Place fish in the skillet and sear over medium-high heat for 4 to 5 minutes on each side, or until fish is white and flakes when prodded with a fork. Set aside.

    3. Heat the remaining oil over medium heat. Add the remaining garlic to the skillet and brown slightly. Add the greens and cover; cook until the greens have reduced by half, about 7 to 10 minutes. They should retain their color but be soft and edible.

    4. Serve fish over greens.

    nutrition info per serving (4): 285 calories; 14.6 g fat; 2.3 g saturated fat; 116.7 mg cholesterol; 31.3 g protein; 9.6 g carbohydrates; 5.2 g fiber; 817.4 mg sodium