Eating fin fish once or more
per week is a healthy food and
certainly will enhance your diet.
Research reported in the New
England Journal of Medicine in
dicates that fish contain omega-3
fatty acids which may lower
blood cholesterol levels and help
avoid the development of coro
nary heart disease.
Fish that are rich in omega-3
fish oil are salmon, tuna, blue
fish, mackerel, sardines and
trout. It is recognized that sea
food, in addition to being low in
saturated fat, is an excellent
source of high-quality protein
and many essential vitamins and
minerals. The tiny, soft bones
found in canned salmon, for ex
ample, are entirely edible and are
a good source of calcium.
Two fish high in omega-3 fatty
acids are conveniently available
canned in your supermarket
salmon and tuna. Infinitely
adaptable, either can be used
straight from the can in soups
and chowders or in a variety of
main dishes.
Consider storing a couple of
cans in the refrigerator ready for
spur-of-the-moment chilled sal
ads and appetizers. Canned
salmon and tuna combines well
with other healthy foods; pair
with whole grain cereals, fiber
rich vegetables or legumes. When
planning to use tuna buy solid
pack for cold plates, chunk for
salads and casseroles and flaked
for sandwiches and appetizers.
Green and Gold Fettuccine
with Salmon and Tuna is easily
put together with ingredients on
hand. For the foundation, choose
pale-green spinach pasta or gold
en egg noodles or go Italian style
with a combination of both re
ferred to as “straw and hay.” A
light garlicky sauce, made with
olive oil, contains freshly ground
black pepper, finely chopped
parsley and other fresh herbs
(dried herbs will also do nicely).
Chunks of salmon and/or tuna
are added to the sauce and gent
ly heated. Garnish with seasonal
fresh vegetables: carrots, brocco
li, and asparagus whatever
looks the most appetizing.
A sprinkle of freshly grated
Parmesan cheese gives the finish-
Nothing satisfies like
a Juicy, flavorful steak.
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ing touch to a light and elegant
seafood-pasta entree. We’ve
come a long way since tuna noo
dle casserole.
Green and Gold
Fettuccine with
Salmon and Tuna
2 cans (6.5-7.5 ounce each)
salmon or tuna, drained
2 tablespoons olive oil
2 cloves garlic, minced
'A cup minced fresh parsley
'/: teaspoon dried or 2 table
spoons minced fresh orega
no
Vi teaspoon dried or 2 table
spoons minced fresh basil
8 ounce plain and/or spinach
fettuccine
2 teaspoons lemon juice
Grated Parmesan cheese
Vegetables to garnish
Cook fettuccine according to
package directions. Blanch
matchstick carrots, asparagus
spears or broccoli florets for gar
nish, if desired.
Break salmon and/or tuna into
large chunks; remove skin if de
sired. Heat olive oil in large skil
let. Saute garlic until golden.
Add parsley, oregano, basil and
'A teaspoon black pepper; saute
30 seconds. Pour half of the herb
sauce over cooked fettuccine;
toss. Arrange on large, heated
platter and keep warm. Add
salmon and/or tuna with lemon
juice to remaining sauce. Heat,
stirring gently, just until seafood
is hot. Spoon over hot fettuccine.
Garnish with vegetables, if de
sired. Serve with grated Parme
san cheese. Yield six servings.
Recipe can be halved using salm
on or tuna and plain or spinach
fettuccine.
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Lancaster Farming, Saturday, October 14, 2000-811
Learn Egg Basics
Do you know the differences
between the types of shell eggs on
the market today?
• Fertile eggs are produced by
hens which have mated with a
rooster and, if incubated, could
develop into a chick. They are
not, however, more nutritious
than non-fertile eggs, do not keep
as well and are more expensive to
produce. There are no known ad
vantages to consuming fertile
eggs.
• Free-range eggs are pro
duced by hens raised outdoors.
Due to seasonal conditions,
though, few hens are actually
raised outdoors. Some egg farms
are indoor floor operations and
these are sometimes erroneously
referred to as free-range.
• Organic eggs are produced
by hens fed rations with ingredi
ents that were grown in a way
that preserves the integrity of the
soil. This includes minimal use of
pesticides, fungicides, herbicides,
and commercial fertilizers. No
commercial laying, hen rations
ever contain hormones.
Due to higher production costs
and lower volume per farm, both
free-range and organic eggs are
more expensive to produce than
eggs from hens raised in cage or
floor operations or fed conven
tional rations, but their nutrient
content is not affected.
• Vegetarian eggs are pro
duced by hens fed rations con
taining only vegetable foods.
• Nutrient-enhanced eggs
have been created by varying the
hen’s diet. There are shell eggs
on the market with reduced satu
rated fats and increased unsatu
rated fats. Others have a higher
percentage of Omega-3 fatty
acids, the ones found in fish
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which may be beneficial. Still
others have added vitamins or
minerals. These eggs are found
under various brand names and,
depending on feed costs, at vari
ous prices. Check labels for nu
trient facts.
Some people ask if adding salt
to the water prevents eggs from
cracking when they’re hard boil
ed?
• No. Salt doesn’t prevent
cracks. Cracking occurs when
boiling causes steam to build up
inside the shell. When too much
steam builds up or the steam
builds up too rapidly, it escapes
by bursting through the shell.
Rather than boiling, use this
more gentle hard-cooking meth
od to help prevent cracking:
Place eggs in single layer in
saucepan. Add enough tap water
to come at least one-inch above
eggs. Cover. Quickly bring just to
boiling. Turn off heat. If neces
sary, remove pan from burner to
prevent further boiling. Let eggs
stand, covered, in the hot water
about 15 minutes for large eggs
(12 minutes for medium, 18 for
extra large). Immediately run
cold water over eggs or place
them in ice water until complete
ly cooled. Refrigerate in the shell
for later use or remove shell for
immediate use.
To remove shell, crackle it by
tapping gently all over. Roll egg
between hands to loosen shell.
Peel, starting at large end. Hold
egg under running cold water or
dip in bowl of water to help ease
off shell.
For other basic egg recipes,
send a self-addressed, stamped
envelope to: The Incredible Edi
ble Egg #79, P.O. Box 733, Park
Ridge, IL 60068-0733.
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