| One easy way to increase the amount of | | | | drained) |
| omega-3 fats in your diet is to eat canned fish | | | | 1 small head romaine, in bite-size pieces |
| two or three times a week. The richest sources | | | | 1 red bell pepper, cut in strips |
| of omega 3's in seafood are the fatty fish that | | | | 1 cucumber, halved lengthwise, then cut in thin |
| live in cold, deep water. Tuna, salmon, sardines, | | | | slices |
| herring, mackerel and anchovies are all in this | | | | 10 baby carrots, quartered lengthwise |
| category. Canned clams, crabmeat, squid or | | | | 1/4 head cauliflower, broken into small florets |
| shrimp contribute smaller amounts of | | | | 1 box grape or cherry tomatoes, halved if large |
| omega-3's.Water-packed tuna or salmon can be | | | | 1/4 cup sliced black olives |
| added to salads or eaten just as they come from | | | | 1/4 cup chopped Italian parsley (optional)Combine |
| the can. Sardines packed in mustard sauce or | | | | the dressing ingredients. Mix the dressing with the |
| tomato sauce make tasty snacks. If you want to | | | | beans and tuna and set aside to marinate while |
| buy fish packed in oil, make sure it's olive oil or | | | | preparing the remaining ingredients. Then toss |
| canola oil, which are monounsaturated oils. The | | | | everything together in a glass serving bowl.4-6 |
| other oils commonly used, such as soybean oil and | | | | servingsCalifornia Tuna Salad |
| cottonseed oil, are high in omega-6's.The amount | | | | 1 7-ounce pouch white tuna (or a 6-ounce can, |
| of fat in tuna varies from fish to fish, and the | | | | drained) |
| packer must measure and label each batch to | | | | 1 16 ounce can kidney beans, drained and rinsed |
| reflect the actual fat content. That's why you | | | | 3 oranges, peeled, halved and cut into 1/4" slices |
| may find two cans of the exact same brand and | | | | 4 green onions, sliced (white part) |
| style of water-packed tuna, one with 1 gram of | | | | 1/4 cup Italian dressing, yogurt or mayonnaise |
| fat per serving and another with 5 grams per | | | | Juice and grated peel of 1 lime |
| serving. This is one time that more is better; the | | | | 2 tablespoons chopped cilantro (fresh coriander) |
| fattiest tuna contains the most omega-3's.Tuna | | | | 1/2 teaspoon chili powder |
| and salmon are now widely available in convenient | | | | 1 teaspoon whole cumin seeds (optional) |
| foil packages. Take advantage of the array of | | | | Freshly ground black pepper to taste |
| flavors and seasonings to add new interest to | | | | Romaine lettuce leaves (optional)Combine the |
| your salads and quick meals.Here are two easy | | | | tuna, beans, oranges and onions in a bowl. Mix the |
| recipes to get you started.Salade Nicoise | | | | remaining ingredients, pour over the salad and |
| For the dressing: | | | | toss. Serve on lettuce leaves if desired.4 |
| 1/4 cup white wine | | | | servingsFor more healthful recipes visit |
| 1/4 cup rice vinegar | | | | Gabe Mirkin has been a radio talk show host for |
| 1 clove garlic, minced | | | | 25 years and practicing physician for more than |
| Juice of one lemon | | | | 40 years; he is board certified in four specialties, |
| 1 tablespoon Dijon mustardFor the salad: | | | | including sports medicine. Read or listen to |
| 1 can butter beans or white beans, drained | | | | hundreds of his fitness and health reports at |
| 1 7-ounce pouch white tuna (or a 6-ounce can, | | | | weekly newsletter on fitness, health, and nutrition. |