5 Healthy Ways To Add Fish To Your Diet

Recent findings from food-related research suggests that everyone ought to eat more fish and less red meat. Here are a few helpful tips.

Eating red meat several times a week may be linked to increased rates of heart disease, cancer, and obesity. A healthy alternative to beef, mutton, and pork may be found in a variety of fish, from tuna to salmon. If you're not sure how to switch your family from eating creatures on four legs to those with fins, here are some ideas that may help you out.

1. Buy fresh fish at the market. Delicious halibut steaks on the grill or in the broiler make a tasty and healthy entree. Cod, haddock, and flounder are more options to try. If you like seafood, try sea bass, lobsters, crab, or shrimp. There are many varieties and styles of fish to choose from, including loin, shell, and whole types.

2. Look for canned alternatives. Salmon, tuna, herring, mackerel, and sardines are just of the processed fish that can be stored for long periods of time. There are even lunch-size packets available for individual meal servings at work or school. Processed fish may contain added salt or include bones, so be careful when you open a can for cooking.


3. Experiment with fish dishes. Fish isn't just for dinner anymore. Lox, a form of smoked salmon, and bagels is a long-time Jewish breakfast favorite. Salmon pate makes a tasty luncheon appetizer or salad enhancement. Clam chowder not only introduces a main meal, it can serve as the meal itself when accompanied by bread or salad. Kids love fish sticks, and parents enjoy shrimp cocktail for festive occasions. No matter what the reason for eating, fish can fill a gap and make a good impression.

4. Make fish a worthwhile substitute. Instead of a steak on the grill, go for halibut. Rather than dice chicken cubes into a salad, add chunks of salmon or whitefish. Are you hungry for a turkey sandwich? Switch to tuna for a meat that contains no preservatives, unlike most processed lunchmeats that contain sodium nitrate and sodium nitrite, which some experts believe may cause cancer. Fried pork cutlets can be exchanged for trout fillets.

5. Check the safety level of your fish. Some long-lived species of salt and fresh water fish contain questionable levels of mercury from polluted streams and tainted fish food that is fed to spawn on fish farms that send food to market. Salmon likewise may contain unsafe mercury levels, as do swordfish and sharks. Bottom feeders that include shellfish may not only contain minerals, but may carry a form of bacteria that can be deadly for those that consume this type of fish. Consult your local Environmental Protection Agency office to find out more about the safety of fish products in your area. In most places the fish that you buy at the store or eat in restaurants are safe if you don't eat a lot of it or are not pregnant.

Fish is an effective substitute for many red meat entrees. Dig out your recipe book to look for creative ways of serving this healthy alternative. Start eating your fill in the near future!

© High Speed Ventures 2011