MIGHT MILK & ITS SUBSTITUTES: July Nutritional Handout

Fatty Fish Benefits

Fatty fish are a source of many essential nutrients and therefore play an important role in a healthy diet. Fatty fish are a major supplier of a special kind of fat called omega-3 fats which provide the body with many health benefits. Research supports that omege-3 fats promote proper heart health, are important for fetal and infant brain and nervous system development and may help reduce inflammation in the body.

Apart from omega-3 fats, fatty fish contain other great nutrients that support a healthy lifestyle such as:

Vitamin D – Promotes strong bones and teeth and supports a healthy immune system.

Selenium – Helps reduce cell damage and is needed for a properly functioning thyroid.

Protein – Provides the building blocks for the growth and repairing of body parts like skin, muscles, and internal organs.

Fish and Mercury: What’s the concern?

Mercury can negatively impact the brain and nervous system. Large fatty fish can accumulate mercury over time. Therefore, certain fish such as tuna, shark, swordfish, marlin, and orange roughy should be consumed in moderation, meaning to a maximum of 150g per week for the general public. If you are pregnant or nursing, or under the age of 12, consider speaking to your healthcare provider prior to consuming these kinds of fish.

Simple Fish Friendly Ideas

Looking for some great ways to incorporate fatty fish into your diet? Why not:

· Make canned salmon salad or sandwiches

· Serve canned sardines with crackers as a snack

· Grill or roast frozen salmon for a quick dinner

· Add canned anchovies to pasta, pizza, or sandwiches


Salmon Quiche


8 ounce Cheddar cheese, cubed (2 cups approx.)

¼ onion, diced

4 eggs

1 can (12 fluid oz) evaporated milk

1 pinch salt

1 pinch ground black pepper

1 pinch garlic powder

1 pinch dried parsley

1 pinch dried sage

1 can (14.75 oz) salmon, drained, flaked and bones removed

1 (9 inch) frozen pie crust

½ cup shredded Cheddar cheese, divided


1. Preheat an oven to 375˚F.

2. Place 8 ounces of cubed Cheddar cheese, onion, eggs, and evaporated milk into a blender. Season with salt, pepper, garlic powder, parsley, and sage, then blend until smooth. Spread salmon over the pie crust. Sprinkle 1/4 cup of shredded Cheddar cheese then pour the egg mixture on top. Top with the remaining 1/4 cup of shredded Cheddar cheese.

3. Bake in the preheated oven until a toothpick inserted into the center comes out clean, about 30 minutes.

Modified from: https://www.allrecipes.com/recipe/209990/salmon-quiche/


Sardines Grain Bowl


1 can of sardines in tomato sauce OR 1 can plain sardines with 8 oz tomato sauce

1 cup of cooked rice or quinoa or couscous or barley

1 large egg, fried or poached

Red pepper flakes or cayenne or chile powder



1. Boil or microwave rice, quinoa, couscous or barley as per package instructions.

2. Open can of sardines and place in a microwave safe bowl. Heat to desired temperature.

3. While sardines are warming, cook egg as desired.

4. Serve sardines and egg over rice. Sprinkle with seasoning.

Modified from https://www.kitchengidget.com/2015/07/18/sardine-rice-bowl/


Anchovy Pasta


1 (16 ounce) package pasta (linguini, spaghetti, penne, etc.)

4 cloves garlic, minced

6 tablespoons olive oil

2 tablespoons chopped fresh parsley OR 2 teaspoons dry parsley

3 (2 ounce) cans anchovy filets, chopped

1 cup water


1. Brown sliced garlic in olive oil. Stir in parsley and chopped anchovies. Add water to cover, and simmer for a few minutes.

2. Meanwhile, cook pasta in boiling salted water until al dente.

3. Drain pasta. Toss with anchovy sauce.

4. Serve with a side of vegetables for a complete meal.

Modified from https://www.allrecipes.com/recipe/11755/anchovy-linguine/


Sardine Fish Cakes


2 tins of sardines in oil or brine (88g drained per tin)

300g potatoes, peeled

1 tbsp cream cheese

2 tbsp olive oil

50g white bread crumbs

3 tbsp fresh dill, finely chopped

A pinch of black pepper

A pinch of salt

Lemon wedges, to serve

Oil for frying


1. Bring your potatoes to the boil in a little salted water. Once cooked through set aside to cool. Meanwhile, empty the sardines into a mixing bowl and break into chunks.

2. Mash the potatoes until broken but not completely smooth and add to the fish along with the cheese, oil, bread crumbs, dill, black pepper and salt. Fold everything together gently and form the mixture into 6-8 patties. Pop them in the fridge for 30 minutes.

3. Heat a generous amount of oil in a heavy-based frying pan and cook your fish cakes four at a time until golden brown on each side. Serve with a wedge of lemon or lime.

Modified from https://frugalfeeding.com/2013/11/22/sardine-fish-cakes

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