5 Tasty, Healthy Seafood Recipes for Busy Runners

The Monterey Bay Aquarium Seafood Watch lists sardines as a "best choice," thanks to its nutritional might, sustainability and low toxin risk. If eating the calcium-rich bones isn't your thing, you can buy ones without. Stick to fish packed in heart-healthy olive oil (not poor quality vegetable oils), or save calories by choosing those in water or tomato sauce.

Sardine Penne with Prosciutto: Combine 1 pound cooked whole-wheat penne, three 4-ounce tins sardines (chop them), 2 ounces diced prosciutto, 2 cups sliced cherry tomatoes, 1/2 cup toasted walnuts and 1 tablespoon fresh thyme. In a small bowl, whisk together 1/4 cup olive oil, juice of 1/2 lemon, 3 minced garlic cloves, 1/4 teaspoon black pepper and 1/4 teaspoon red chili flakes. Toss dressing with pasta and garnish with Parmesan.


If you've steered clear of tuna in recent years because of its mercury content, you can put this fish back on the menu. New canning companies, including Wild Planet and Raincoast Trading, pack smaller albacore tuna, which means these fish have had less time to accumulate mercury (other brands that pack larger albacore still carry high levels of this toxin).

Both companies also test for mercury content and harvest their fish using environmentally friendly methods. While canned skipjack (or "chunk light") tuna has always been a low-mercury option, meatier-tasting albacore contains four times more omega-3s. A four-ounce serving of tuna also packs 32 grams of muscle-building protein—as much as a similarly sized chicken breast.

More: 3 Foods for Fast Muscle Recovery

Tuna Salad with Parsley Dressing: Toss together 4 cups baby spinach, two 5-ounce cans drained albacore tuna, 1 can rinsed cannellini beans, 1 diced avocado, 1 sliced red pepper, 1 diced cucumber, 1 chopped orange and 1/2 cup sliced red onion. In a food processor, pulse 1 bunch parsley leaves, 1/3 cup olive oil, juice of 1/2 lemon, 1 tablespoon white-wine vinegar, 1 minced garlic clove and 1/4 teaspoon salt. Serve tuna salad with parsley dressing.

More: 5 Simple Fish Recipes

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