19 October 2017

5 ways to get more seafood into your diet

Seafood has plenty of benefits. Follow these tips to put a variety of the 'good stuff' on your table.

Seems like there's no end to the list of benefits from eating seafood. Gram for gram, you get more protein, less fat and fewer kilojoules from most fish and shellfish.

And there are heart-health benefits, over and above the weight-loss ones.

But just how can you get more seafood in your diet if you've never been a fan? Here are some easy ideas you can try right now:

1. Simple swaps 

At home, start by replacing one meat meal each week with a fish dish. Fish burgers, tacos and kebabs are easy recipes with a familiar taste. In a month or two, step up to two seafood meals every week.

2. Keep it fresh and local

Make friends with the fishmonger at your local supermarket so you can get the freshest fare. They can also filet whole fish choices for you to make preparation easier.

fishmonger selling salmon

3. Order a fish dish

When eating out, get into the habit of ordering seafood. If you're concerned about unwanted kilojoules, request that your fish dish be simply baked or poached with any sauce on the side. Restaurant meals might even inspire you if you've been uneasy about cooking fish yourself.

4. Choose fish rich in omegas

There are many varieties to try to keep your diet interesting. But experts suggest starting with salmon, preferably wild rather than farmed, because of its heart-healthy omega-3 fatty acids. Shellfish like shrimp, clams, oysters and scallops are other tasty choices with important minerals. (Concerns about their cholesterol content have been resolved for the most part, but check with your doctor if high cholesterol is a concern for you.) And they're easy to steam, boil or lightly sauté.

salmon on white background

5. Make smart choices 

Just remember, whether eating in or out, to skip any breading, deep frying and fatty or creamy sauces so that your choices stay low in calories. Also, be careful with shark, swordfish, king mackerel and tilefish because of mercury concerns.

healthy grilled fish

Image credits: iStock


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