Make fish your protein of choice.
Fish is one of those foods that people either love or fear. If you shy away from eating fish — whether it’s because you’re afraid it will taste “fishy” or because you don’t know how to buy or cook it — today is the day to jump in and begin to explore the world of seafood. Today’s small change is to plan to eat fish at least twice over the coming week.
Fish provides a lot of nutritional benefits without a lot of calories. It’s an excellent source of high-quality protein and several vitamins and minerals. Shellfish and fish like sole, cod, and catfish are extra lean. Fattier fish like salmon, sardines, and herring are excellent sources of omega-3 fatty acids, which have many health benefits. Study after study has shown that people who eat fish are less likely to develop heart disease and cancer.
Don’t know where to start? Here are some tips on buying and preparing fish:
- Fresh fish should have firm, shiny flesh that springs back when pressed. Whole fish should have bright red gills and clear eyes, be slime-free, and smell like the sea.
- Frozen fish fillets and shrimp are also good choices — they taste very fresh because they are usually flash-frozen soon after being caught. Just be sure to buy plain fillets, not the breaded, fried kind.
- You’ll be surprised at how quick and easy it is to prepare fish deliciously! Simply brush a fillet with a little olive oil and lemon juice, sprinkle it with salt, pepper, and any herbs you like, and place it under the broiler for 8 minutes per inch of thickness. Grilling is also a cinch, but keep in mind that some flaky fish (such as sole) fall apart on the grill. Salmon and shrimp are great choices for cooking this way.