Smart tips for adding fish to your diet

With all it's health benefits, you should aim to eat fish for supper once or twice a week when you might otherwise have chicken or beef. Make it baked, broiled, pan-fried, stewed or grilled. Just don't make it fast food or deep fried, like fish and chips or a fish sandwich. Loaded with bad-for-you fats, this fare just isn't the same kettle of fish. One study found eating fried fish and fish sandwiches offered no heart benefits at all.

Fish makes a perfect weeknight meal because it's done before you know it.

• Fire up the grill; almost any type of fish tastes fabulous grilled, especially salmon. Brush it with a little olive oil to keep it from sticking. Throw some zucchini strips on the grill, too, and you have a blood sugar–friendly meal. (Add a side of whole grains such as a bulgur dish).
• Wrap trout in foil with lemon slices, dill, thyme, salt and pepper and bake. Serve over quinoa.
• Squeeze fresh lemon juice over fish seasoned with rosemary and sautéed on the stove. Serve with brown rice pilaf.
• Stuff a tomato with tuna salad made with low-fat mayonnaise or plain yogurt, hard-boiled eggs, chopped apples, celery and onion. Serve with whole wheat crackers.
• If you're a fan of sardines, try this: sauté some onion and garlic in olive oil, then add sardines canned in tomato sauce. When thoroughly heated, pour the mixture over whole wheat pasta and toss. Top with lemon juice and grated Parmesan.
• Pickled herring is an acquired taste, but it may be worth acquiring with its extraordinarily high omega-3 content. As an appetizer, try pickled herring on small squares of whole-grain rye toast, sprinkled with chopped parsley and hot paprika.

Salmon and other fatty fish, such as tuna and swordfish, have a tendency to store environmental pollutants like mercury by absorbing them into their fat tissue. Experts have debated whether the benefits of eating these fish outweigh the risks and whether wild or farmed fish is the best way to go.

• A recent analysis involving a handful of researchers from different institutions came to this bottom line: whenever you can, choose wild Pacific salmon instead of farmed salmon, which is typically higher in several chemical contaminants.
• If you really prefer farmed salmon, which has higher levels of omega-3s and is usually cheaper, opt for farmed salmon from Chile. It's the healthiest and safest by far.
• Canned salmon happens to come from wild varieties, making it a safe choice.

Overall, fish is an easy and healthy dinner choice. Keep this guide in mind and add more fish to your diet today!

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