Sunday, October 17, 2010

Breakfast goes swimmingly

Pink salmonImage via Wikipedia
The pink salmon is called the smallest of the true salmon. It has less oil than others.

I've been eating a breakfast sandwich for many years -- smoked wild salmon, sardines or canned fish salad between toasted, whole-grain bread or stuffed into pocket bread, spread with pesto or hummus and garnished with lettuce and tomato.

Now that  I've been advised to cut down on bread and pizza to lose weight, I continue to eat fish for breakfast with a slice of bread or none at all. A favorite breakfast is a canned fish salad with sweet and hot peppers, onion, Dijon mustard, ground cumin and lemon juice. You'll need:

1. Two 7-ounce cans of Genova-brand Yellowfin light tuna in olive oil (Costco) or other solid light tuna.

2.Two 6-ounce cans of wild-caught Alaskan pink salmon (Costco) or one large can or other pink salmon.

3. Two cans of Al Shark-brand Moroccan sardines in vegetable oil (Fattal's Bakery, Paterson) or other sardines, with or without skin and bones.

4. Sweet and hot peppers, and a medium onion.

5. Dijon mustard and ground cumin (Fattal's Bakery) to taste.

6. Two lemons.

To make less salad, use one can of each fish. I've made this salad with Alaskan red salmon, but I have not seen it on sale at ShopRite, Fairway Market or anywhere else for a long time, so I've switched to the lower-cost pink salmon, the smallest salmon. You could also add a can of anchovies, if you're a fan of them, as I am.

Empty all of the cans into a large bowl, with all of their liquid, to avoid a dry salad. Mash with a fork or large spoon. Add chopped sweet and hot peppers, chopped onion, fresh lemon juice and the other ingredients, and combine well.

For breakfast this morning, I placed a mound of the salad on a plate with red-leaf lettuce, sliced tomato sprinkled with za'atar thyme mixture (Fattal's Bakery), stewed tofu with red pepper sauce (H Mart), kimchi and a toasted slice of Kirkland-brand 100% whole-grain bread (Costco).


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