Omega-3’s – Go fish!

By:  Jacqueline Gomes, RDN, MBA  

The Omega-3’s found in fish contribute to a healthy heart, fight inflammation and reduce your risk of having a stroke. Fish is by far the quickest and easiest protein to prepare!

  • Steamed or poached: Lean, mild-flavored fish with tender, white or pale flesh, such as sea bass, cod, flounder or grouper, are usually delicate, so this cooking method works well. Shrimp, crab and lobster can be cooked in this method.
  • Grilled or broiled: Medium-fatty fish, such as salmon, catfish, mullet or swordfish, cuts are perfect for these methods, because they can withstand the heat. Shrimp, crab and lobster can be cooked in this method too.!
  • Broiling, baking or poaching: For fattier fish, with a firmer texture, richer flavor and deeper color, such as black cod (sablefish), mackerel, salmon or trout, try one of these methods.
  • Canned Fish: Bumble Bee Solid White Tuna is an ultra-convenient & healthy way to include more fish in your diet.


Why Eat Fish?

  • There are lots of health benefits to eating seafood. Eating seafood at least twice a week has been shown to reduce the risk of heart disease by 36 percent.
  • When you add seafood, you are adding lean protein, crucial omega-3 fatty acids and essential vitamins and minerals to your diet.
  • Adding two meals of seafood a week ensures that you are adding these important nutrients to support your long-term health.


Quinoa Tuna Sriracha Bowl

a quinoa tuna bowl on the table

Prep: 8-10 minutes

Makes: 1 Serving



  • 1 cup cooked quinoa
  • 3 ounces Bumble Bee Solid White Tuna in water
  • ½ cup grape tomatoes, cut in half
  • ½ cup sliced seedless cucumber
  • ¼ cup sliced red onion
  • 1 teaspoon sesame seeds
  • 1 Tbsp chopped parsley
  • 1 teaspoon Siracha


  • 1 Tbsp lemon juice
  • 2 teaspoons olive oil



  1. For dressing, combine lemon juice and oil, mix well. Toss tuna with dressing and place in serving bowl.
  2. To same bowl add quinoa, tomatoes, cucumber, red onion. Sprinkle evenly with sesame seeds and parsley. Drizzle siracha over all ingredients and enjoy cold!


Nutrition Information:

429 Calories; 46g Carbohydrate; 15g Fat; 27g Protein; 367mg Sodium; 7g Fiber

Recipe by: Jacqueline Gomes, RDN, MBA