Six Ways to Eat More Fish

When we traveled to Italy, we enjoyed an abundance of fish and seafood—calamari, mussels, sea bass and more—whether we were in Rome, Venice or on the sun-drenched Isle of Capri. Surrounded by water, Italy is the perfect location to enjoy a variety of fresh seafood.

salmon-923964_1920Seafood is also an important part of the heart-healthy Mediterranean diet. Research has shown that we need to eat at least two servings of fish per week for heart health, especially types that are high in heart-healthy omega-3 fatty acids, such as salmon, mackerel, albacore tuna and sardines.

As an added bonus, fish and seafood cook quickly, so it’s easy to prepare these dishes on a busy weeknight.

Quick Fish Options

Here are a few ways to incorporate more fish into your routine:

  • Can’t make it to the fish market? Stock your freezer with frozen fish. Experts say that fish that is flash-frozen while still on the fishing boat retains its quality and nutritional value. The U.S. Department of Agriculture offers the following guidelines for purchasing fish and seafood: https://www.fda.gov/food/resourcesforyou/consumers/ucm077331.htm
  • When you’re looking for an especially speedy option, keep in mind that shellfish such as shrimp and scallops cook very quickly.
  • Keep canned tuna, salmon and sardines on hand to add to salads or create an antipasto bento box lunch, adding an assortment of sliced vegetables, reduced-fat cheese, chickpeas or other legumes, hard-boiled eggs, whole-grain crackers and other favorites.
  • Fish isn’t just for lunch or dinner. Try adding smoked salmon to a veggie omelet.
  • Use quick-cooking methods such as grilling, broiling, sauteing or poaching or make a packet meal, including fish, vegetables and seasonings in a foil or parchment package that is baked in the oven. Here is an example from Epicurious: https://www.epicurious.com/recipes/food/views/fillet-of-fish-in-parchment-363397
  • If you’re cooking for non-seafood lovers, incorporate mildly flavored fish in dishes they already enjoy, such as tacos or a pasta dish.

When you explore the possibilities, it’s easy to have fish and seafood make regular appearances on your plate.

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