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Simple skin-saving seafood recipes

Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...

Eat fish for healthy skin

With July being National UV Safety Month, what better time than to incorporate skin-saving habits to reduce your risk of sun damage and skin cancer. Sunscreen and shielding your skin and eyes from the sun's rays are essential in protecting your skin, but new research shows that keeping your skin healthy goes beyond what you put on your body; it's also about what you eat. The American Journal of Clinical Nutrition reports that people can help keep their skin safe by incorporating more fish into their diet.

Eat fish for healthy skin

Seafood acts an internal sunscreen

Researchers in Queensland, Australia tracked the food intake of more than 1,100 adults and assessed the development of precancerous skin spots called actinic keratoses (premalignant actinic tumors of the skin) over the course of four years. The study revealed that people who ate the most fish – at least one four- to five-ounce serving every five days – experienced a nearly 30 percent decrease in actinic keratoses as compared to people who consumed less fish. How does seafood work as an internal sunscreen? Experts say the omega-3s found in fish may protect against inflammation while the vitamin D in fish may regulate cell growth.

More ways to protect your skin

In addition to incorporating more fish into your diet, give the following skin-saving articles a read:

Healthy, skin-saving seafood recipes

The best fish sources of omega-3s are fatty fish, such as salmon, tuna and mackerel. Are you thinking that you don't have the time or budget for fresh fish? With the tasty, growing array of conveniently packaged tuna and salmon, consuming fish at least once per week couldn't be easier or more economical. And don't think just because fish comes in a pouch or can, you're relegated to eating tuna or salmon salad sandwiches; you can delectably dine on elegantly composed salads, ooey gooey quesadillas or tuna melts, and satisfying seafood pasta or rice dishes. Here are three simple skin-saving seafood recipes to include in your diet all year round to reduce your risk of sun damage and skin cancer.

Mediterrean Salmon Salad

Serves 4 to 6

Recipe courtesy of Bumble Bee

2 (5-ounce) cans or pouches Bumble Bee Skinless and Boneless Pink Salmon
8 ounces dry rotini or spiral pasta, cooked according to package directions, cooled
2 cups cherry tomatoes, halved
2 cups diced cucumber
1 cup cubed mozzarella cheese
1/2 cup pitted Kalamata olives
1/4 cup drained capers
1/4 cup chopped fresh basil
1/4 cup chopped fresh parsley
1/4 cup shredded Parmesan cheese
1/4 cup red wine or herb dressing or your favorite salad dressing

Combine salmon, pasta , tomatoes, cucumber, cheese, olives, capers, basil, parsley and Parmesan in a large bowl. Toss gently with dressing. Garnish with extra basil or parsley if desired.

Hickory Smoked Tuna Quesadillas

Serves 2

Recipe courtesy of StarKist

1 (5-ounce) pouch StarKist Hickory Smoked Tuna
1-1/2 ounces cream cheese, softened
1/2 cup shredded colby-jack cheese blend
1/8 cup roasted red pepper, cut into small strips
1/8 cup thinly sliced green onions
2 burrito-sized flour tortillas

1. In a small bowl, mix tuna, cream cheese, shredded cheese, pepper strips and sliced onions until blended. Spread tuna mixture on one tortilla shell, to the edges. Top with the other tortilla shell.

2. Lightly spray a large skillet with nonstick vegetable spray and heat to medium. Cook for 2 to 3 minutes or until bottom side is golden. Flip and brown the other side. Transfer to a cutting board and cut into 8 wedges and serve.

Tortellini Tuna Salad

Serves 6

Recipes courtesy of Chicken of the Sea

1 (9-ounce) package refrigerated cheese tortellini, cooked according to package directions
3 cups assorted fresh cut vegetables such as broccoli florets, yellow squash, bell peppers, red onion, carrots, tomatoes etc.
1 (15-ounce) can artichoke hearts, drained
1/4 cup chopped fresh basil leaves
1 (12-ounce) can drained Chicken of the Sea Chunk Light Tuna in Spring Water
1 cup light roasted garlic and white wine salad dressing
Grated Parmesan cheese

1. In large bowl, combine tortellini, vegetables, artichoke hearts and basil. Gently flake and fold in tuna. Toss with dressing.

2. Cover and refrigerate 30 minutes or up to 24 hours before serving. Toss pasta, garnish with Parmesan cheese and serve.

More Simple seafood recipes to protect your skin

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