Hooked on seafood at least twice a week? That’s heart-healthy advice from nutrition experts. Compared with many other protein foods, most seafood (finfish and shellfish) has less calories and fat, and certainly less saturated fat. And polyunsaturated omega-3 fatty acids in fatty fish (dark-fleshed albacore tuna, mackerel, and salmon) may promote heart health.
Note: Children and pregnant and nursing women need caution with king mackerel, swordfish, shark, and tilefish, which may contain higher mercury levels.
October is National Seafood Month. Explore easy ways to enjoy fish and shellfish.
- Switch places. Substitute fish for meat or poultry in salads, soups, casseroles, pasta dishes, and stir-fries.
- Reinvent your burger. Try canned salmon, tuna, crabmeat, or mackerel in place of ground beef in burgers and meatloaf.
- Wrap some fish tacos. Flavor grilled, broiled, or canned fish with lime juice and garlic; tuck into soft warm tacos with cilantro, chopped pepper, and onion.
- Cook creatively. Poach fish in wine and herb-seasoned broth. Marinate chunks of meatier fish (swordfish, halibut, fresh tuna) on skewers with vegetable chunks and then grill. Barbecue fish with your favorite sauce.
• Create crispy baked (not fried) fish. Dip fillets in a mustard-milk mixture, roll them in ground pecans, and bake in a nonstick baking dish.
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