Fish!

Fish is a great source of nutrients and there are many different types you can partake in. The most commonly consumed is Tuna, but I personally love Salmon. Fish is a good source of lean protein and omega-3 fatty acids. The omega-3 fatty acids found in fish are also essential for brain and eye development. The American Heart Association suggests that we each eat at least two servings of oily fish each week to help keep our hearts healthy.

But wait, I thought you went vegetarian? Ah-ha! There are different types of Vegetarians. I guess I'd fit under the category of a Semi-Lacto-Ovo-pescatarian. This means I eat eggs and fish, but I'm obtaining from red meat, pork, chicken, and while I eat cheese I do not drink Milk. Seems complicated, but I've found it hard not to include low-fat cheeses into my diet as a small source of Calcium. (I take Calcium Supplements as well as Vitamin D - and on that note, I'm actually vitamin D deficient at the moment. As with any diet, you should always consult a doctor to ensure you are getting all the vitamins you need to be healthy.) I've not drank milk for years now to avoid mucus build up (singer) and a minor intolerance.

So fish is a great addition to anyone's diet - but keep in mind that there are good fish and bad fish out there. This is due to concern of Mercury levels found in many fish.

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 Salmon Cakes

What you need:

• Can of Pink Salmon (fresh can be used, make sure if it's fresh, you've smoked it.)
• 2 Eggs
• 1 Package of saltine crakers (optional bread crumbs can be used)
• 1 Stalk of celery chopped
• 1/4cup Chopped onion
• 1tbs Oil
• Dash of salt
• Mixing bowl
• Frying pan
• Food processor

Place Package of Saltines into food processor to crumble into breadcrumbs.  (If you don't have a food processor, placing the saltines in a large freezer bag and rolling a heavy can or rolling pin over them will crush them just fine.)  In a mixing bowl, de-bone canned Salmon.  I like to use a fork to help remove the spine.  The smaller bones are not a problem as they can be chewed without choking on them.  The spine is the more important thing to remove.  Check to ensure all spine bones have been removed completely.  Whisk 2 eggs on the side until smooth and consistent.  Pour the eggs into mixing bowl with salmon.  Chop onion and a stalk of celery.  This provides a great texture but ultimately are optional in the end.  Toss in the onion and celery and begin to mix the salmon, eggs, and veggies together.  Add in the Saltine Cracker breadcrumbs.  Mix together until it forms a nice "dough."  If you need more moisture for the saltines, you can add in a bit of water.

Heat your frying pan with a tablespoon of oil on med-high heat.  Once the oil is at the right cooking temperature, (sizzles when you drop anything into it) you'll need to don a pair of gloves or get your hands dirty.  (wash them before you handle any food and in between batches to avoid food contamination.)  Take a spoonful of the salmon mixture and roll it into a ball.  Flatten the ball into a patty, carefully watching that it's of even thickness around.  Drop the patty onto the pan.  (careful the oil is hot, you'll want to avoid any splashing.)  Cook each side until golden brown and crispy.  Continue for each patty you want to make.

Serving suggestions: Scalloped cheesy potatoes, rice, green beans, broccoli, asparagus, artichokes, and peas.  No matter what you pair this with, it's going to taste amazing.  If you don't like salmon or can't find salmon, you can substitute it for Tuna or practically any fish.