WIC Healthy Families Food, Fun and Facts!

Main Courses: Fish

MN WIC Program

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Tuna Salad Spread

Printable Version: Tuna Salad Spread Recipe (PDF: 1.21MB/1 page)

  • 1 can (5-6 oz.) tuna, drained OR 1 pouch (6-7 oz.) tuna
  • 1/4 cup celery, chopped
  • 1/4 cup mayonnaise OR mayonnaise-type salad dressing
  • Combine all ingredients in a medium bowl. Stir to combine.

Servings: 2

For a variation, add:

  • 3 Tbsp green onion, chopped
  • 1/4 cup chopped apples, cucumbers, slivered almonds, or green pepper for added zest

Serving Ideas:

  • Tuna Salad can be spread on bread, rolled in a tortilla, put on top of crackers or served with lettuce.

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Tuna Macaroni Salad

Printable Version: Tuna Macaroni Salad Recipe (PDF: 1.29MB/1 page)

  • 1 cup elbow macaroni, dry

Cook macaroni as directed on package. Drain and let cool.

  • 2 cans (5-6 oz. each) tuna, drained OR 2 pouches (6-7 oz. each) tuna
  • 1/4 cup celery, chopped
  • 3/4 cup carrots, grated OR cooked peas
  • Combine macaroni, tuna, celery and carrots in a large bowl.
  • 1/2 cup mayonnaise OR mayonnaise-type salad dressing
  • 2 Tbsp onion, finely chopped
  • 1/4 tsp pepper
  • Stir together mayonnaise, onion and pepper.
  • Spoon dressing over salad. Stir gently to combine.

Cover and refrigerate for at least one hour to chill salad thoroughly.

Servings: 6

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Tuna Melt Sandwiches

Printable Version: Tuna Melt Sandwiches Recipe (PDF: 1.28MB/1 page)

  • 1 can (5-6 oz.) tuna, drained OR 1 pouch (6-7 oz.) tuna OR 1 can (6 oz.) salmon, drained
  • 2 Tbsp dill or sweet pickle, chopped
  • 4-6 Tbsp mayonnaise OR mayonnaise-type salad dressing
  • 1/3 cup cheese, diced
  • Salt and pepper to taste

Heat oven to 350°F.

  • Combine all but the hamburger buns and mix well.
  • 4 hamburger buns OR 8 slices bread
  • Spread 1/4 of mixture on the bottom half of each hamburger bun.
  • Place the tops on the buns.
  • Wrap each sandwich in foil.

Bake for 15 minutes.

Servings: 4

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Tuna Noodle Casserole

Printable Version: Tuna Noodle Casserole Recipe (PDF: 912KB/1 page)

  • 2 1/2 cups egg noddles OR other pasta, dry
  • 1 cup peas, frozen OR carrots, frozen OR leftover vegetables (no need to boil)

Heat oven to 375°F.

Cook noodles according to package directions, adding peas during the last 2 minutes of cooking time. Drain.

  • 1 can (10-12 oz.) condensed cream of mushroom soup
  • 1/2 cup milk
  • 1/2 tsp garlic powder
  • Mix together soup, milk and garlic powder in a large bowl.
  • 1 can (5-6 oz.) tuna, drained OR 1 pouch (6-7 oz.) tuna
  • 3 cups cornflakes

Stir in noodles, peas and tuna. Pour into a 1 1/2-quart casserole dish (a cake pan can also be used).

  • Put cornflakes in a re-sealable plastic bag. Crush cornflakes into crumbs using hands, a cup or a rolling pin.

Bake 15 minutes. Top with crushed cornflakes. Bake 5-10 minutes more or until thoroughly heated.

Servings: 4

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Crispy Fish

Printable Version: Tuna Noodle Casserole Recipe (PDF: 912KB/1 page)

  • No-stick cooking spray
  • 2 pounds fish fillets, thawed

Heat oven to 350°F. Spray a baking dish with no-stick cooking spray.

Rinse fish and pat dry with paper towels.

  • 3/4 cup milk OR buttermilk
  • 1/4 tsp garlic powder

For variation, add:

  • 2 drops hot sauce

Combine milk, garlic powder and hot sauce in a shallow bowl.

  • 3 cups cornflakes OR 1 cup dry bread crumbs
  • Put cornflakes in a re-sealable plastic bag. Crush cornflakes into fine crumbs using hands, a rolling pin or a cup.
  • 1/4 tsp pepper
  • 1/4 tsp salt
  • 1/4 tsp onion powder
  • Add pepper, salt and onion powder to a bag with crumbs. Shake to combine.
  • Pour crumb mixture into a shallow bowl. Dip each piece of fish in seasoned milk, then in crumbs, coating completely. Place on prepared baking sheet.

Bake for 20 minutes or until cooked through.

Servings: 6

Serving Idea:

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Baked Fish

Printable Version: Baked Fish Recipe (PDF: 1.04MB/1 page)

  • No-stick cooking spray
  • 1 pound fish fillet, thawed (such as cod, walleye, salmon, haddock or other)

Heat oven to 350°F. Spray a baking dish with no-stick cooking spray.

Rinse fish and pat dry with paper towels.

  • Place fish in a bowl.
  • 1 Tbsp vegetable oil
  • 1 tsp your favorite spicy seasoning (such as lemon pepper or a seasoning blend
  • Mix oil and seasoning. Drizzle over fish.

Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces.

Servings: 4

Tip:

  • To thaw fish, place in the refrigerator for 6-8 hours or run under cold water for 1-2 minutes

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Fish Sticks

Printable Version: Fish Sticks Recipe (PDF: 1.05MB/1 page)

  • No-stick cooking spray

Heat oven to 475°F. Spray a baking sheet with no-stick cooking spray.

  • 2 1/2 cups cornflakes

For a variation, add:

  • 2 tsp grated lemon peel to the crumbs
  • Put cornflakes in a re-sealable plastic bag. Crush cornflakes into fine crumbs using hands, a rolling pin or a cup.
  • Pour crumbs into a plate or shallow bowl.
  • 3/4 pound white fish fillet, thawed (such as cod, tilapia, or walleye)
  • Salt and pepper to taste OR lemon pepper

Rinse fish and pat dry with paper towels.

Slice fish into 8 pieces that are 3/4-inch to 1-inch wide. Season with salt and pepper.

  • 2 Tbsp butter, melted

For a variation, add:

  • 2 Tbsp lemon juice to the butter
  • Dip each piece of fish in cooled, melted butter, then in cornflake crumbs, cooling completely. Place on prepared baking sheet. Sprinkle fish pieces with any remaining cornflake crumbs.

Bake 12 minutes or until cooked through.

Servings: 2

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Salmon Burgers

Printable Version: Salmon Burgers Recipe (PDF: 1.01MB/1 page)

  • 1 can (14-16 oz.), drained OR 2 pouches (7-8 oz. each) salmon
  • 8 saltine crackers

Remove skin from fish and flake with a fork. Mash fish with bones in a medium bowl.

  • Place crackers in a re-sealable plastic bag. Crush crackers into crumbs using a rolling pin or cup. Add to bowl.
  • 3 Tbsp Caesar dressing OR cucumber dill dressing OR mayonnaise-type salad dressing

For a variation, add:

  • 1/4 cup sweet red pepper, diced
  • 1 tsp lemon juice
  • 4 drops hot sauce
  • Add dressing, red pepper, lemon juice and hot sauce to bowl. Mix well.
  • No-stick cooking spray
  • 4 hamburger buns

For a variation, add:

  • Avocado slices
  • Lettuce leaves
  • Tomato slices

Shape into 4 patties. Coat a large frying pan with no-stick cooking spray and place over medium heat. Cook salmon patties, turning once, until lightly browned on each side.

Place on buns. Top with lettuce, tomato and avocado.

Servings: 4

Tips:

  • The bones in salmon are a good source of calcium.
  • Look for whole grain buns and light salad dressing.

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