Zehrs

Always keep a few cans of tuna on hand- it’s a great source of protein, reasonably-priced and infinitely versatile. Try this baked sweet potato, stuffed to bursting.

Not your ordinary tuna sandwich, this gourmet-inspired main course is a great option for a quick weeknight dinner.

Many chowders are milk or cream-based, but Manhattan chowder uses tomato as the base, saving fat and calories. Plump and succulent Nova Scotian scallops top it off.

Cheer up your lunch time routine with this colourful and nutritious salad. Make on Sunday night and chill for three ready-to-go lunches.

This sophisticated hors d’oeuvre will wow your guests! Making the rosti round takes a bit of practice.

A perfect jewel of a dinner for two. Serve with whole wheat couscous, if you like.

To get filmy and light strands of egg, the soup should be simmering. If the soup’s at a hard boil, the egg gets scrambled and rubbery.

A delicious and colourful way to get more healthful omega-3 fat in your family’s diet.

Tilapia’s sweet white flesh makes it a perfect “foil” for lemony Souvlaki Marinade in this dinner cooked en papillote. Clean-up’s always a breeze when you cook food using this method.

A wonderful Asian-flavoured all-in-one meal.

Sunomono is Japanese for vinegared salads, especially refreshing in the heat of summer. Serve as part of multi-course Japanese meal.

Chow down on this delicious entrée and savour the flavour combinations.

Supermom feeds a family of four with one can of salmon! Deliciously creamy, and easy enough to make on a weeknight.

Starring our crispy calamari, this is reminiscent of a New Orleans po’boy sandwich. Messy and delicious! Use some shredded lettuce in place of or in addition to the cucumber, if you like.

Omega-3 fats are necessary for the normal growth and development of the brain, nerve and eye tissue, and are beneficial to heart health. Salmon is a great source of Omega-3.

This easy main course has upscale flavours, making it perfect for family or entertaining.

It’s summertime and the cooking is easy. Thai Green Curry sauce is your ticket to this exotic one-dish meal.

Pink flakes of rich salmon are beautiful against sesame-dressed green spinach. A great dish for entertaining. A source of iron and Omega-3.

This colourful meal-in-one dish is a smart choice for many reasons: it’s low in fat, a source of fibre, and easy on clean up. A source of omega-3, too!

This hearty seafood chowder is only 14% calories by fat. Compare that to a cream-based seafood chowder!

Gorgeous oranges, greens and reds make this a stunning dinner for company. The Madras sauce cooks down to simply coat the fish and vegetables. This one packs some heat.

Make this super-easy salad ahead of time and pack it in the cooler for a picnic.

Here’s a fusion of international flavours: Atlantic salmon with Asian- inspired spicy peanut satay sauce, served atop fragrant basmati rice from India.