Enjoy Good Nutrition With Eggs

Recipe for Huevos y Pescados

The omega-3 fatty acids found in fish and seafood are considered essential components of the diet because your body can't make them from the foods you eat. Regular eggs also contain omega-3s, on average 30 mg (milligrams) per Large egg. Omega-3-enhanced eggs provide more, from 100 to over 600 mg per Large egg. Can you have your fish and your eggs, too? Sure! In fact, they go well together.

Despite its good nutrition and good looks, Land and Sea Bake is a simple entree to prepare, making it a good choice for either a satisfying work-week dinner or a special occasion. Though the dish looks as if it took much time and effort, it's really a cinch to make.

Simply spread a quick-fix base of garlic- and roasted red pepper-flavored salmon or tuna inside a hollowed-out roll and break in eggs. Then, let the individual servings bake unattended while you toss a salad or cut up some fruit. For a finishing touch, just before serving, sprinkle on either more economical mozzarella or more authentically Spanish Manchego cheese.

As a budget bonus, the high-quality protein of the inexpensive eggs extends the protein of the more costly fish, so you need only half the fish that you'd ordinarily use to feed the family.

Each egg equals one ounce of lean meat, poultry or fish. Altogether, this recipe serves up over a third of the day's protein needs along with a grain serving and almost a full serving of vegetables. It also provides 10% or more of your daily needs for vitamin A, riboflavin, thiamin, calcium, iron and phosphorus. Land and Sea Bake is a great way to put a nutrient-rich meal on the table fast.

For other tasty, nutritious meal options, visit The incredible edible egg® site at www.aeb.org.

Ingredients:

3 Kaiser, seeded or other

round rolls (about 4-inch

diameter), uncut

1/4 cup reduced-fat

mayonnaise

1 teaspoon chopped garlic

1 jar (12 oz.) roasted red

peppers, drained and

coarsely chopped (about

1 cup)

1 pouch (3 oz.) tuna or

salmon in water, undrained

OR 1 can (6 oz.) tuna or

salmon in water, drained

3 eggs

3 tablespoons (0.75 oz.)

shredded part-skim,

low-moisture mozzarella

or Manchego cheese

Bake in preheated 325 degree F oven until egg whites are completely set and egg yolks begin to thicken but are not hard, about 25 to 35 minutes. Sprinkle each serving with 1 tablespoon of the cheese.

Nutrition information per serving of 1/3 recipe using Kaiser rolls without crumb center, tuna and mozzarella cheese: 269 calories, 10 gm total fat, 231 mg cholesterol, 700 mg sodium, 102 mg potassium, 27 gm carbohydrate, 18 gm protein and 10% or more of the RDI for vitamin A, riboflavin, thiamin, calcium, iron, phosphorus