If fish isn’t already a mainstay in your diet, it is time that you start eating some fish! You should be working in at least 2 servings of fish each week.
Fish is a great source of Omega 3’s (write about benefits of fish) but some of us have trouble getting the recommended 2 servings in per week. Here are some great ways to get healthy fish into your diet.
Have no-mess baked fish for dinner on Friday – and a double-good fat fish sandwich for lunch on Wednesday. Just place a fish fillet on a large sheet of foil and top with your choice of flavorful additions (we like sun-dried tomatoes and chopped garlic with salmon and slices of fresh lemon over flounder) Plus a splash of water, wine or fruit juice. Bake at 350 degrees until cooked through, usually about 20 minutes.
On Wednesdays, mix canned salmon or tuna with a bit of canola-oil mayo and grated carrots and apples. Enjoy on double-fiber bread with a leafy green side salad.
Want fresh fish? Don’t shy away from farm-raised varieties. Despite the scary headlines about PCB contamination and environmental problems caused by fish farming, farm-raised salmon has no more toxins than a piece of chicken, experts say. And they contain the same amount of omega-3 fatty acids as wild fish.
Stocking up? Look beyond the fish counter.
It’s a misconception that frozen and canned fish isn’t healthy as fresh, wild fish. Frozen Tilapia, sole, orange roughy and mahi-mahi are great choices – just let your fillets thaw in the refrigerator during the day, then broil with lemon or poach lightly.
Don’t overlook canned fish.
There’s even affordable wild salmon hiding in the canned food aisle. Canned red of pink salmon is wild salmon – full of Omega-3s and low in contaminants. It makes great salmon salad, salmon cakes, even a salmon loaf. Canned pink salmon has 1.7 grams of omega-3s in a 3.5 ounce servings; canned sockeye (red) salmon’s got 1.3 grams. Use it to make salmon salad, salmon loaf, or salmon burgers.
Reach for light tuna instead of white or albacore. Light is skipjack, a short-lived fish that has two-thirds less mercury than long-lived albacore.
Love shrimp? Go for it!
Shrimp cocktail and peel-and-eat shrimp are fun ways to work more low-fat protein into your week. And don’t fall for the high-cholesterol shrimp scare. Shrimp’s quirky cholesterol count – about 200 milligrams in 12 large ones, about the same as the amount in one large egg – could make you pass up this low-calorie delicacy, but for most of us, shrimp should get the green light.
Snack on bite-size inflammation coolers
Have a small serving of sardines, herring or smoke sable. They’re all packed with good fats.
Some great ideas there! Fish doesn't have to be boring. Here are 27 more great fish dinner recipes.
==>Check them out here! 27 Simple, Healthy Fish Recipes
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