Before you say “ew,” so did she. My daughter was okay with tuna, but turned her nose up at sardines and mackerel. But as soon as she tried these seafood salad-stuffed avos, she became a believer. We’re gonna expand your view on canned fish, too, because quite frankly, tuna isn’t the only great catch in town. Sardines and mackerel make for an omega-3-rich combo, and they tend to be much lower in mercury, so get to know and love these two fatty friends.
Omega-3 fatty acids may benefit heart health by:
- Decreasing triglycerides
- Lowering blood pressure slightly
- Reducing blood clotting
- Decreasing your risk of strokes and heart failure risk
- Reducing irregular heartbeats
Sofia’s Seafood Salad-Stuffed Avocados
Makes 4 Servings
- 2 very ripe medium avocados
- 1 tablespoon Dijon mustard
- 1 teaspoon grated lemon zest
- 2 tablespoons fresh lemon juice
- 1 tablespoon plus 1 teaspoon finely chopped fresh dill leaves
- 2 tablespoons finely chopped fresh chives
- 1 teaspoon each sea salt and freshly ground black pepper; more as needed
- 2 (3.75- to 4.375-ounce) cans wild-caught skinless, boneless sardines, drained
- 2 (4.375-ounce) cans wild-caught skinless, boneless mackerel, drained
- 2 celery stalks, finely chopped
- 2 tablespoons pine nuts, toasted (see Note in Directions below)
- Halve and pit the avocados and scoop most of the flesh into a large bowl, leaving a border around the edge and keeping the avocado skins intact. Set the skins aside. Add the mustard, lemon zest, lemon juice, 1 tablespoon of the dill, the chives, salt, and pepper and whisk until smooth. Add the sardines, mackerel, celery, and 1 1/2 tablespoons of the pine nuts. Using the back of a fork, break up the fish and mix until all the ingredients are well incorporated. Taste and adjust the salk and pepper.
- Spoon the seafood salad mixture into the avocado skins. Top each with a few of the remaining pine nuts, remaining dill, an a twist of pepper.
NOTE: To toast pine nutes, put them in a small dry skillet and toast over medium heat for 5 minutes, shaking the pan regularly to avoid burning.
TIP: Always remember to wash your fresh produce ingredients (i.e. chives, celery, etc) with Eat Cleaner Fruit & Veggie Wash before using.