2 heart-healthy fish dishes

Fish is packed with omega-3 fatty acids that improve brain function and prevent heart disease. Here are a couple of ways to get more of this super food in your diet.

This chunky, vegetable-laden fish casserole has tangy crunch in every scrumptious mouthful. It only takes 35 minutes to make and here's how to make it:

Ingredients:

• 1 leek
• 2 celery stalks
• 1 carrot
• 750 g (1 1/2 lbs) potatoes
• 30 ml (2 tbsp) olive oil
• 125 ml (1/2 c) button mushrooms
• 600 ml (2 1/2 c) hot fish stock
• 250 g (1/2 lb) skinless white fish fillet
• 250 g (1/2 lb) skinless salmon fillet
• 15 ml (1 tbsp) chopped fresh tarragon
• 30 ml (2 tbsp) chopped fresh parsley
• Spicy yogurt
• 50 ml (1/4 c) mayonnaise
• 50 ml (1/4 c) plain yogurt
• 1 clove garlic, crushed
• 2 ml (1/2 tsp) paprika
• Pinch of chili powder
• 1 baguette

1. Preheat the broiler to high. Slice and rinse the leek. Slice the celery, dice the carrot and cut the potatoes into 3.5 centimetre (1 1/2 inch) chunks. Heat the oil in a large pot over high heat. Add the leek, celery and carrot, reduce heat to medium, cover and cook for three minutes.
2. Add the potatoes and mushrooms to the pot and stir in the hot stock. Return to a boil, cover and simmer until the potatoes are tender. Cut the white fish and salmon into 2.5 centimetre (one inch) pieces and stir them into the pot. Return to a simmer, cover and cook until the fish is cooked.
3. Meanwhile, mix the mayonnaise, yogurt, garlic, paprika and chili powder. Slice the baguette and broil both sides until golden. Stir the tarragon and parsley into the fish mixture just before transferring it to four large bowls.
4. Serve with the spicy yogurt and toasted baguette slices.

Select boiling potatoes rather than baking potatoes, as the pieces will hold their shape better. Low-fat yogurt can help fight fatigue and keep hunger at bay — good news for weight control. Yogurt is also an excellent source of calcium.

A punchy dill and horseradish sauce adds bite to this delicate combination of fresh vegetables and lightly seared tuna. This recipe only takes 18 minutes from start to finish.

Ingredients:

• 150 ml (2/3 c) sliced oyster mushrooms
• 250 ml (1 c) baby corn
• 250 ml (1 c) sugar snap peas
• 30 ml (2 tbsp) olive oil or canola oil, divided
• 4 fresh tuna steaks, about 625 g (1 1/4 lbs) total
• 30 ml (2 tbsp) horseradish sauce
• 75 ml (1/3 c) low-fat plain yogurt
• 60 ml (4 tbsp) snipped fresh chives
• 30 ml (2 tbsp) chopped fresh dill

1. 1. Put the baby corn in a pot and cover with boiling water. Return to a boil over high heat, cover and cook for 1 minute. Add the sugar snap peas, cover, return to a boil then drain immediately.
2. Heat a large frying pan and swirl 15 millilitres (one tablespoon) of the oil around the pan. Add the tuna steaks and cook over high heat until just firm and browned. The fish should feel slightly springy, not hard, and still be pink in the middle. Transfer the tuna to a dish, cover and keep warm.
3. Add the remaining oil to the frying pan and sauté the corn and sugarsnap peas for one minute. Divide the vegetables among four warmed plates. Add the mushrooms to the pan and cook over high heat for 30 seconds. Transfer to the plates.
4. Add the horseradish, yogurt, chives and dill to the pan. Stir to combine then immediately remove from the heat. Slice the tuna steaks and put them on the plates. Add a spoonful of sauce and serve.

Fish is a healthy option for protein because it's fat is so good for you. Follow these recipes to a healthier lifestyle