Fish is good food, not only for your heart with their stellar omega-3 fats (especially the cold-water dwellers like salmon, halibut, and tuna), but the high quality protein fish offers is good for fending off blood sugar fluctuations. Are you getting at least two 6-ounce servings per week of fish? I encourage your to experiment with different seafood.  Take a look at Monterey Bay Aquarium’s Seafood Watch for the abundance of sustainable fish options that are available to you.

Lose the fear factor of making fish at home and keep it simple. Purchase fresh fish from a reputable fish monger or store. I like to season it will a drizzle of lemon juice and honey and a pinch of salt and pepper.  To add a kick, add a few red pepper flakes or a dash of cayenne pepper.  Fresh fish should never smell ‘fishy’ and the flesh should be a uniform color.  If you purchase frozen fish be sure to thaw it in the refrigerator before cooking it.  For ease, you can purchase fish in cans or pouches, too – however beware of canned fish in oil as the fat and calories will be higher.

Here’s a simple salmon salad that’s great for a quick lunch or casual dinner.  Pair it with a cup of tomato, lentil or broccoli soup and a small whole grain pita bread.


What to do: Mix 3-ounces of cooked salmon (for ease use canned in water or pouch variety) with 1/4 cup of sliced scallions, 1/4 cup cherry tomatoes – halved, 1 heaping tablespoon plain low-fat yogurt, 1 teaspoon fresh dill weed – minced, 1 teaspoon curry powder, and a pinch of salt.   Spoon over a bed of baby greens. Enjoy!

Nutrition Information: 172 calories, 7 grams total fat, 1 gram saturated fat, cholesterol 50 mg, 133 mg sodium, 7 g carbohydrates, 1 g dietary fiber, 5 grams sugars, 21 grams protein  

What are your fish faves?  I’d love to know…