Want a magic pill that helps keep your memory sharp, your heart strong, your appetite in check, and your skin looking younger? You got it — except not in pill form. All of these benefits come from eating more fish, especially omega-3 rich fatty fish.
Current fish dietary recommendations from leading health organizations, including the American Heart Association and the USDA, are to eat at least 8 ounces of fish per week. This especially includes fatty fish like salmon, char, white albacore tuna, sardines, herring, mackerel, and trout. For most people, this means eating fish at least twice per week (Approximately two, 4-ounce portions about the size of a deck of cards or a smart phone.) Unfortunately, statistics show that on average Americans only eat about 1 serving of fish per week, and pregnant women only 1/2 a serving per week.
Do you feel like a fish out of water when it comes to ways to cook fish, or simply incorporate more fish into your weekly routine? So many people tell us that they would eat more fish if they knew how to prepare it and use it in meals. Here are some easy ways to add more fish to your diet:
Start simple: Cooking fish at home doesn’t have to be complicated to be incredibly tasty. In fact, with its tender flesh, fish tends to require less cooking time than chicken, pork, or beef (only about 8-10 minutes). Broiling, baking, and poaching fish are all easy and healthy methods of cooking fish. Here is a great guide to cooking fish using different methods: Cooking Light® Magazine. You can also start with this easy 10-minute maple mustard salmon recipe — one of our absolute favorite fish recipes.
Order it out: If you’re not preparing as much fish at home, make it a point to order fish when you go out. The healthiest cooking methods include grilled, baked, broiled, roasted, poached or en papillote (cooked in parchment paper).
Use convenient forms of fish: Canned and frozen fish are just as nutritious as fresh fish, and easy to incorporate into meals. We’re big fans of adding canned tuna or salmon to salads, whole-wheat pasta or whole grain dishes, and casseroles for an easy lunch or dinner. You can find tons of healthy recipes using canned tuna and salmon in the new Bee Well For Life® recipe section and at BumbleBee.com.
For even more swimmingly delicious ideas on how to incorporate more fish into your diet, follow our RD blogger friends Jennifer and Rima over at The Dish on Fish blog by the National Fisheries Institute. They’re posting weekly meal ideas and recipes based on their real life fish eats.
What is your favorite way to prepare fish? How do you order it in a restaurant?