Why Seafood Should Be in Your Diet

Many individuals predominantly consume chicken while significantly undervaluing fish. Despite its potential health benefits, including a rich protein profile and essential fats, fish often gets overlooked in American diets. Fish, particularly fatty varieties, can contribute to long-term health benefits by replacing some red and processed meats.

Research published in the European Journal of Nutrition suggests that consuming seafood one to two times per week can lower the risk of cardiometabolic diseases such as Type 2 diabetes and myocardial infarction. By enhancing your diet with fish, you are opening the door to numerous nutritional advantages, including omega-3 fatty acids, vitamin D, and selenium.

The Seafood Consumption Gap

Despite the evident health benefits, statistics indicate that most Americans consume less than the recommended two 3.5-ounce servings of fish weekly. This trend stems from a preference for chicken, often due to factors like cost, availability, and concerns over preparation or contamination. However, with the right knowledge about selecting and cooking seafood, incorporating fish into your meals can be simpler and more rewarding.

Choose Fatty Fish for Optimal Health

When discussing protein options, the term “lean protein” arises frequently. While it’s essential to monitor saturated fat intake from certain meats, it’s also important not to overlook fatty fish, which are abundant in omega-3 fatty acids that offer significant health benefits. Studies link higher omega-3 levels to reduced risks of early mortality from diseases such as cancer and heart issues.

Top choices for omega-3-rich fish include:

• Salmon
• Trout
• Mackerel
• Sardines
• Anchovies
• Herring

Conversely, leaner fish like tilapia may lack the same health-boosting omega-3 benefits.

Be Cautious with Canned Tuna

Canned tuna is often seen as a convenient protein source, especially for fitness enthusiasts. However, this popular option can carry significant mercury levels, a neurotoxin with risks for heart disease and other health issues. It’s essential to monitor mercury exposure, especially for individuals consuming canned tuna regularly.

Consider switching to lower-mercury canned fish options such as salmon or sardines. Opt for light tuna over albacore whenever possible.

Sustainable Seafood Choices

Overfishing and unsustainable harvesting methods threaten many fish species. To make environmentally friendly choices, consult resources like the Monterey Bay Aquarium’s Seafood Watch, which provides updated guidance on sustainable seafood options. Recommended choices include:

• Arctic char
• Wild salmon
• Catfish
• Clams
• Mussels
• Trout

Restaurants participating in the James Beard Smart Catch program also promote sustainable seafood options.

Frozen vs. Fresh Fish

While fresh fish is often perceived as superior, frozen varieties can be just as high in quality. Modern flash-freezing technology preserves the nutritional content of fish like salmon and shrimp. Frozen fish often offers a wider selection, is more budget-friendly, and can be cooked straight from the freezer.

To prepare frozen fish, rinse under cold water, pat dry, and season before cooking—adding a few extra minutes to the cook time as needed.

Simple and Quick Seafood Recipes

Canned salmon and sardines can provide versatility and nutrition without the need for elaborate cooking methods. Consider incorporating these ingredients into salads, sandwiches, or pasta dishes for a quick nutrient boost:

• Canned salmon
• Frozen cooked shrimp
• Canned sardines
• Smoked salmon
• Canned oysters
• Lump crab meat
• Pickled herring

A Delicious Recipe: Salmon Loaf with Curry Yogurt Sauce

This easy-to-make salmon loaf is an excellent alternative to traditional meatloaf, providing a nutritious and flavorful option:

Ingredients for Salmon Loaf:

• 3 (6 oz) cans of pink or sockeye salmon, drained
• 2 large eggs, lightly beaten
• 1 cup quick-cook oats
• 1 large carrot, grated
• 2 shallots, finely chopped
• 2 garlic cloves, minced
• 1/2 cup chopped parsley
• Juice of 1/2 lemon
• 1/4 tsp salt
• 1/4 tsp ground black pepper

Ingredients for Curry Yogurt Sauce:

• 1 cup plain yogurt
• 2 tsp curry powder
• 2 tsp lemon zest

Cooking Instructions:

1. Preheat oven to 350°F.
2. In a large bowl, flake salmon with a fork and mix in eggs, oats, carrot, shallot, garlic, parsley, lemon juice, salt, and pepper.
3. Transfer the mixture to a greased or parchment-lined loaf pan and compact it well.
4. Bake for 30 minutes, then let cool briefly before serving.
5. For the sauce, whisk together yogurt, curry powder, and lemon zest.
6. Serve slices of the salmon loaf drizzled with yogurt sauce.