Healthy Recipes - Salmon Risotto & Tuna Casserole

13 March 2006

Eat Omega 3-rich fish three times a week and banish depression* while improving mobility.

Salmon Fillet and Spinach, Watercress and Rocket Risotto

2 tblesp (30ml) vegetable oil (canola or olive would be good)
300g Arborio rice
1 litre fish stock
Salt and freshly ground black pepper
260g salmon fillet, skinned and diced into 3.5cm pieces
120g pack of spinach, watercress and rocket
2 tsp grated lemon rind
50g shaved parmesan

METHOD
Heat oil in a large frying pan over medium heat. Add the rice and cook for 1 minute until the rice is coated with oil. Pour in hot stock slowly, stirring continuously until the stock has been absorbed
When stock is absorbed and rice is just tender add the fish and spinach, watercress and rocket and stir well. Cover and leave to cook for 3 – 4 minutes or until the fish is cooked.
Add lemon rind and half the parmesan cheese, reserving the rest for garnishing when served.
Serves 2

Tuna and Egg Casserole

1 cup whole wheat pasta, cooked until just tender and drained
1/2 cup chopped onion
1/4 cup chopped green pepper
1 cup low fat milk
1 can condensed cream of mushroom soup (can use 98% reduced fat)
2 tblsp butter
2 tblsp flour
1/4 cup chopped green capsicum (optional)
1 cup frozen mixed vegetables, thawed
1 can flaked white tuna, drained
3 hard boiled eggs, coarsely chopped
Salt and pepper, to taste
Buttered bread crumbs, French-fried onion rings or other topping

METHOD
Put butter in a large skillet over medium heat; add onions and peppers. Cook until onions are softened. Add flour, milk and soup; stir until thickened. Add capsicum, pepper. vegetables, tuna, mixed vegetables and cooked macaroni. Taste and add salt and pepper. Place in a greased 1 1/2-quart casserole or baking dish. Cover with crumbs or other topping and bake in 180°C (350°F) oven for about 30 minutes or until nicely browned.
Serves 4 to 6

* Population studies have shown that people who eat lots of oily fish - the number one source of omega-3 fatty acids - have particularly low rates of depression, and that it can improve depressive symptoms.

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