The key to a healthy eating plan is making healthier choices.  One such way you can do that is by eating more seafood as part of your diet (the American Heart Association recommends eating at least two servings of fish per week to help achieve an overall healthy eating pattern):

·        Try grilling salmon, tuna or mackerel for a leaner alternative to the usual hamburger.

·        Hold the bacon on sandwiches and use smoked salmon instead.  It’s flavorful and rich in healthy Omega-3 oils.

·        Leftover fish, such as salmon from last night’s dinner, can be mixed with scrambled egg whites (or egg substitute).  Add your favorite vegetables and spices to make a delectable Sunday brunch.

·        Fish tacos are a rage in culinary circles.  Grill or steam your favorite fish, mix it with fresh cilantro, vegetables and light vinaigrette, and then wrap it in a soft-shell tortilla. 

·        Also try experimenting with ethnic cuisines.  Asian stir-fry dishes with lobster or shrimp and other seafood meals are unique, flavorful and can be prepared without rich, high-calorie sauces.

·        Put a new twist on old favorites, such as substituting fish or shellfish for meat and poultry in casseroles, stir-fries, salads, soups and pastas.  Most of all, invest in a seafood cookbook!

·        Don’t forget to cook the seafood the right way.  Baking, broiling, grilling, microwaving and sautéing in little or no fat are the preferred cooking methods.  Deep-frying adds calories and saturated fats, and the very high cooking temperatures destroy Omega-3s.

·        Poaching or steaming are also two healthy cooking methods.  You can steam fish or shrimp in beer or wine and then add your favorite herbs.  For an Asian-inspired dish, for example, add lemon grass, ginger or scallions.  For a more European flair, poach the seafood in white wine and lemon.  This packs flavor, but none of the fat.

·        Cold-water, fatty fish such as salmon, mackerel, sardines, lake trout and albacore tuna contain the highest concentration of Omega-3 fatty acids.  Shrimp, lobster, clams, oysters and fresh water fish also are a significant source.