Quick Guide & Doable Tips (2024)

Fish and seafood are nutritious foods that offer invaluable health benefits¹. Including them in your diet introduces essential nutrients like omega-3 fatty acids and other types of unsaturated fats, which are crucial for maintaining heart health and reducing the risk of cardiovascular diseases and brain function. Moreover, these nutrient-rich foods might support healthy skin and mitigate some skin conditions².

To further enhance your diet's nutritional profile, consider incorporating seaweeds like wakame and kombu, which are rich in fiber and so great for digestion and gut health.

These ingredients, along with other healthy foods, are key components of the Mediterranean diet. People following this type of diet typically live long and healthy lives. What's more, sustainable fishing practices are gaining momentum in the United States. So, eating more fish and seafood benefits your health and contributes to the growth of the national economy.

The Benefits of Eating Fish

Eating fish has various health benefits, and the most important are:

May lower the risk of various conditions, including depression³, Alzheimer's⁴, and diabetes⁵
Helps infants develop vision during pregnancy⁶ and supports your eyesight
Might lower blood pressure⁷ (optimal amount still under investigation) and maintain a healthy heart
Docosahexaenoic acid (DHA) aids brain function⁸
Keeps skin hydrated and may help keep hair healthy⁹
Reduces the risk of arthritis¹⁰
Helps with joint pain¹⁰

How Much Fish to Eat Every Week

You should aim to eat at least 250 to 300 grams of fish (8.8 to 10.6 oz) per week. Oily fish like salmon, sardines, and tuna should make up at least half of this amount. Some countries, such as Denmark, recommend a minimum of 350 grams (12.35 oz) per week. But if you're not a fan of fish and find it hard to eat, aiming for up to 300 grams per week would still be a great addition to your diet.

Don't worry if the recommended weekly fish intake seems difficult to achieve. 250 or 300 grams of fish isn't a lot, especially if you divide it into 2 meals. If you think of it differently, 2 mid-sized potatoes or 3 tomatoes will be around 250 g, and that’s not difficult to eat.

This figure can vary depending on age and during pregnancy.

Children¹¹

Fish consumption is crucial for children's growth and development. Experts recommend 2 servings of fish per week, with portion sizes varying according to age. You can introduce fish to your child as soon as they reach 6 months of age. But make sure it's a small fish, because larger fish are more likely to contain mercury.

For optimal growth and development, children aged 1 to 3 years should consume 1 ounce (28 g) per serving, while those aged 4 to 7 years benefit from 2-ounce (56 g) servings. Increase the portion size as your children grow older to 3 ounces (85 g) for ages 8 to 10 years and 4 ounces (114 g) for ages 11 and older.

Adults¹¹

Grown-ups should eat 2 servings per week, each containing at least 4 ounces (114 g) of fish. Note that the measurement relates to raw fish before cooking. If you’re wondering how much 4 ounces is, it's about the size and thickness of an average adult's palm.

Pregnant and Breastfeeding Women¹¹

Increase your fish intake during pregnancy and while breastfeeding. During that time, you should eat at least 8 ounces of fish per week and aim for as much as 12 ounces (350 g) a week.

Many pregnant women worry that too much Mercury will harm the brain development of their unborn baby. Although this is true, studies have also shown that following a fish-free diet is also harmful, as the omega-3s found in oily fish are very important for brain development.

Thankfully, there’s a compromise that allows you to enjoy the benefits of fish while avoiding the potential risks – choosing smaller fish. Opt for a diverse selection of fish to maximize health benefits. Smaller fish varieties, such as canned light tuna, shrimp, and salmon, are often preferable due to lower mercury levels compared to larger species such as shark, swordfish, king mackerel, and tilefish, which have higher mercury levels. When preparing fish, opt for healthier cooking methods like broiling instead of frying to minimize calorie intake and retain more nutrients.

How to Add More Fish to Your Diet

There are many ways you can add fish to your diet. Here are 9 of my top tips if you're looking for inspiration.

Replace Meat Protein

Substitute fish for traditional meat to diversify your meals. Incorporate fish steaks or ground fish into dishes where you would typically use beef or poultry. Also, consider adding seafood, such as shrimp or scallops, to pasta dishes in place of meat for a nutritious twist.

You can use Pacific Halibut Steak instead of traditional steak for a special occasion. If you're into comfort food, ground sockeye salmon makes a good replacement for ground beef. If you're more into seafood, try spot prawn pasta instead of spaghetti with meatballs.

Buy Frozen Fish or Shellfish

Opting for frozen fish is beneficial if you have ample freezer space available. Frozen seafood is often more budget-friendly and has a longer shelf life than fresh options. I recommend choosing plain frozen fish over pre-prepared varieties to avoid excessive sodium content and maintain control over seasoning.

Buying frozen fish over fresh offers various benefits. Firstly, purchasing fish that's frozen on-site reduces the carbon footprint associated with transporting fresh fish over long distances by airplane. Also, freezing seafood locally helps lock in nutrients, preserving its texture and flavor.

If you prefer fresh fish, portion it before freezing. This allows for convenient access, ensuring you thaw only the amount needed for each meal while maintaining optimal freshness.

Get Canned Fish

Opt for canned fish for its ease of use and extended shelf life. Freshly cooked fish to your liking can be a nice treat, true. But nothing beats the convenience and shelf life of canned fish, especially for busy schedules and emergency meals.

What's more, fresh fish typically lasts only 2 or 3 days. Canned fish requires minimal preparation, and you can store it for months, if not years, in your pantry.

You may reconsider, though, if you're trying to limit your sodium intake since canned fish may contain high amounts. But aside from that, both fresh and canned fish are equally nutritious.

Add to a Salad

You can add pieces of canned fish or seafood to your salad. Besides a healthy and nutritious meal, you can experiment with flavors and see what works best for you. I think that a dish containing chunks of sardines (or tuna if you ask my wife) in a salad of tomatoes, green leaves, cucumber, peppers, and radishes makes for a great and easy meal.

I also like that canned fish is typically soaked in sunflower oil, pieces of various veggies, and some other ingredients. That way, I use them as seasoning for my salad. I also like that preparing fresh salad this way requires little cleanup.

Make Fish Burgers

You can craft fish burgers using either fresh or canned fish as the base. Mix flaked fish with mayo and an array of spices and ingredients like cilantro, scallions, or spinach to enhance flavor and texture. Top off your fish burger creation with creamy avocado slices, crisp onions, or melted cheese.

I like fish burgers made of salmon filets, but it's up to individual preference. Cod, tilapia, and tuna also work great for these recipes. Just make sure that the filets you buy are skinless.

Combine with Taco Toppers

Incorporating fish meat into tacos is also a great way to add fish to your menu, especially if you're not usually a seafood lover. Many meat enthusiasts have started eating more fish this way. There's a good chance that even those who don't like fish won't mind, given that tacos are rich in powerful flavors that everyone loves, so they may not even notice the difference.

Any fish or other seafood will do for tacos. I'd recommend mild-flavored choices such as tilapia, cod, and shrimp.

Go with Shrimp

Try shrimp if the thought of fish doesn't appeal to you because it's too "fishy.” This shellfish is among the most versatile seafood options, as you can prepare it in various ways. You can eat them raw or cooked. If you've ever had sushi, you may have enjoyed raw shrimp.

You can prepare shrimp by steaming, boiling, grilling, sautéing, frying, and more. Additionally, they pair well with a variety of vegetables, even meat. Considering eating shrimp with tomatoes, corn, broccoli, French fries, pilaf, white beans, or bacon.

Add a Favorite Dip

Trying new food with a familiar dip does wonders for picky eaters.Seafood is no exception. All it may take is trying a new food with mayonnaise, ketchup, mustard, or some other sauce you like.

Of course, you can take it a step further by preparing a favorite homemade dip. If you're new to this, it doesn't have to be elaborate to make your fish meal tasty. Sometimes, lemon juice, vinegar, salt, and pepper do just fine. To make the dip more flavorful, add something like sour cream, mayonnaise, cream cheese, or Worcestershire sauce.

Pair with Fruit

You can enjoy unexpected flavors when combining fish with various fruits. Salmon pairs seamlessly with pineapple, especially when served with rice or salad. Mahi-mahi and pineapple skewers make a satisfying meal, while apples pair well with tuna salad.

You could also try tuna and shrimp ceviche with watermelon. Seared tilapia with a peach and cucumber salsa also sounds great to me.

Which Fish and Seafood Are Healthiest?

The key to a healthy diet is variety in everything you eat, including seafood. That's why there's no universal answer to which fish is best. You could also include certain seaweeds, besides fish and other seafood, in your diet. In the following section, I'll introduce you to a range of healthy options to choose from.

Fish

Focus on fish that include omega-3 fatty acids andthat isn't heavily contaminated with mercury (especially for children and expectant and breastfeeding mothers). The following fish typically meet these requirements.

Salmon

Salmon is among the best fish overall for its low mercury content, whether farm-raised or wild-caught. It offers excellent nutritional value, although some think that farm-raised salmon contains fewer omega-3 fatty acids than those caught in the wild¹² ¹³. The omega 3 content can vary between farm-raised and wild-caught salmon. Wild salmon is generally more expensive, and eating farmed salmon is still a great way to add omega 3 to your diet. Besides, this type of fish provides non-dairy calcium, among other nutrients.

From a sustainability standpoint, wild Alaskan salmon is more eco-friendly than farm-raised Norwegian salmon, which produces greenhouse gases. Also, biologists closely monitor the number of these fish, thus preventing overfishing. So, if the budget isn't a concern, you may want to go for Alaskan salmon.

Atlantic Mackerel

If a strong-flavored fish is your game, Atlantic mackerel is a great choice. It's also among the fastest-growing fish, able to repopulate reasonably quickly if overfished. However, overfishing is becoming less likely as the fishing equipment used to catch mackerel isn't likely to have a negative impact on the environment.

Mackerel contains various nutrients¹⁴, including minerals (iodine, selenium, etc.) and vitamins (B2, B3, D…). When shopping for this fish, be aware that king mackerel is a high-mercury fish, so you should look for Atlantic mackerel.

Herring

If you need to increase your intake of omega-3 fatty acids, herring is a great option. It's richer in these fatty acids than mackerel, as well as sardines and trout. But if you need to lower your sodium intake, consume this fish moderately if it’s smoked.

You can eat herring canned, cured, and fresh. If you know a fisherman, ask them to provide you with California herring caught with set gill nets. If Atlantic herring is your favorite, go for those caught with purse seines, as advised by Seafood Watch, a global sustainable seafood movement.

Cod

Cod contains nutrients such as phosphorus, selenium, potassium, vitamin B12, and niacin¹⁵, making it an excellent addition to a balanced diet. It's low in calories, carbs, fats, and mercury, making it safe for regular consumption.

Cod liver oil is a great source of vitamin D and omega-3 fatty acids. If your doctor recommends an increased intake of these fatty acids, you'll get more from the liver oil than from the meat of this fish.

Mahi-Mahi

Mahi-mahi is a tropical and subtropical deep-sea fish. It's a good source of protein, selenium, and various B vitamins¹⁶. Just as important, it's unlikely to be laden with mercury. It has a mild and sweet flavor that can be similar to tuna and swordfish. Common methods of preparation include grilling, baking, and broiling.

When considering eco-friendly seafood choices, it's wise to steer clear of imported mahi-mahi due to concerns raised by the Environmental Defense Fund. This organization rates it among the least sustainable options. The fishing methods often associated with imported mahi-mahi result in substantial bycatch of turtles, sharks, seabirds, and other marine species.

Instead, opt for mahi-mahi sourced from US and Ecuadorian waters. Fishermen there use troll lines, which is a good fishing alternative, according to Seafood Watch.

Sardines

Sardines abound with vitamins, minerals, and proteins. Sardines are among the most nutritious fish because you eat not just meat but also skin and bone. On top of that, sardines are typically canned and include oil, tomato juice, veggie pieces, and other tasty extras.

Other Seafood

Seafood such as oysters, clams, and other non-fish are good substitutes if you're not a fish fan. They also provide various health benefits of their own. Here are a few I'd recommend:

Oysters¹⁷

Oysters are highly nutritious, boasting an array of vitamins (notably B12) and minerals essential for overall health. These molluscs contain minerals such as manganese, selenium, and phosphorus, and micronutrients iron and zinc. The high levels of vitamin B12 are great for keeping your brain healthy.

Many people can't imagine eating raw oysters, which is the most common way to consume them. If you don’t fancy them raw, you can also grill or bake oysters. But if you manage to try them fresh, there's a good chance you'll learn to love the taste once you get used to this slippery specialty.

Scallops

Scallops are thought to be one of the healthiest seafoods and a source of antioxidants¹⁸. They include zinc, which benefits memory and hormones, and vitamin B12. Also, they might play a role in heart health and stroke prevention and may also aid physical recovery.

Preparing scallops may be tricky until you get used to cooking fish. But many believe that eating them raw offers the most rewarding experience. If you're not a raw seafood enthusiast, searing scallops on a skillet is the simplest cooking method that provides the best results.

Clams

While often overlooked, clams pack a nutritional punch, offering a multitude of health benefits. Rich in nutrients such as vitamin B12, vitamin C, and lean protein, clams are a low-calorie yet nutrient-dense addition to any diet. The presence of unsaturated fatty acids contributes to cardiovascular health, while the iron content supports energy production and vitality.

Octopus

Octopus offers a versatile dining experience, whether enjoyed raw or cooked. It's a lean protein source with minimal calories and fats¹⁹. Octopi are also rich in vitamins and minerals, including vitamin B6, vitamin B12, selenium, copper, iron, zinc, and potassium.

You can prepare octopus in many ways, including grilling, baking, steaming, and frying. But before you order it at a restaurant, be sure that the chef knows their job well! You can buy octopus frozen, fresh, dried, and canned.

Squid²⁰

Squid is a nutritious option packed with oily fish acids and a high protein content. It offers various health benefits and can be enjoyed during pregnancy as it’s normally low in mercury. The DHA levels in squid are higher than for other seafood, making squid a great food to consume for a healthy heart. Squid has higher omega 3 levels compared to other shellfish, but it’s still not as high as oily fish such as salmon. From boiling and searing to grilling, frying, and even enjoying it raw, you can prepare squid in various ways to suit any preference.

Shrimp²¹

Shrimp is a great choice for calorie-conscious eaters. What's more, it provides various nutrients, such as healthy fats, vitamins, and minerals. It's also a source of antioxidants.

Shrimp lends itself to diverse cooking methods, including frying, baking, boiling, and steaming. You can have it raw, too. I can attest that it's great eaten raw, paired with citrus-flavored white wine. While many prefer it with chili or other sauces, its mild flavor allows for experimentation with different flavors.

Lobster²²

Lobster is rich in health-promoting nutrients, including vitamins and minerals that support overall well-being. Selenium, found in lobster, is recognized for its potential as an anti-cancer agent²³. Eating lobster may lower the risk of heart disease thanks to its unsaturated fatty acid content.

Make sure your lobster is well cooked to avoid disease-causing bacteria. If you're a gourmet, you'll likely enjoy lobster with mayo or butter. But if you consider yourself health conscious, you may want to eat it without these extras, as the fat content goes through the roof. Otherwise, don’t worry about the fat because lobster is low in fat, and it's a good kind.

Seaweed

Seaweeds can be a great addition to meals due to their various health-promoting effects. Some of these include weight control, gut health, and cancer prevention. They can also lower cholesterol and blood glucose levels. Some of the best seaweeds are:

Nori

Nori is a versatile seaweed prominently featured in sushi. A staple in many Asian diets, nori is both delicious and rich in vitamins and minerals. Some of these are iodine, niacin, and vitamins A, B1, and B2. Such a combo makes nori a great addition to overall health.

Nori has a flaky and crispy texture, thus often enjoyed as a snack. If you buy it raw, toast it before consumption. This seaweed comes in various types and price points, with the cheaper nori typically being from China and the pricier nori from Japan.

Wakame

Wakame is another healthy addition to your diet. It's low in calories²⁴ and rich in nutrients such as manganese, folate, iodine, and various vitamins. It's great for weight management, thyroid function, and the cardiovascular system, among other things.

This seaweed has a tangy texture and semi-sweet taste. You'll likely buy it dehydrated. Since you'll need it hydrated for most recipes, soak it in water first. You can dress it with vinegar, sesame, and sugar, among other additions.

Kombu²⁵

Kombu (or kelp) is among the most common sea veggies in the West. It tastes somewhat like nori and provides various health benefits. It can help regulate thyroid function and avoid gases from beans. You can use it as a flavor enhancer if you're a fan of umami tastes.

Kombu is easy to cook. You can sauté it with other vegetables or add it to a soup. You can also use it to make seaweed butter to top a fish.

Do Vegans Need Supplements?

Seaweed provides many of the same nutrients as fish. But if you're a plant-based eater or simply don't eat fish, eating seaweed may not provide you with enough omega-3 fatty acids.

Those on a plant-based diet could focus on microalgae-based supplements, as they’re rich in DHA and EPA. These omega-3 acids have the most important functions in our body. Alternatively, you can consume plant-based omega 3 through sources such as chia seeds and walnuts. They contain ALA (Alpha-linolenic acid), which our bodies successfully convert into EPA and DHA.

Although the conversion is limited, it’s optimized by eating a plant-based diet, which means a supplement may not be required. A typical non plant-based Western diet usually results in a higher proportion of omega 6 than omega 3, but a plant-based diet has a more even ratio of omega 6 to omega 3. Omega 6 and omega 3 compete for the same enzymes needed to convert ALA into DHA and EPA, so plant-based eaters may not need supplements so long as they consume enough plants containing ALA daily.

Simple Fish and Seafood Recipes

Some fish and seafood are more versatile than others when it comes to prep and cooking. While some are easy to prepare and can even be consumed raw, others are more demanding. Here are some easy recipes to get started with.

Salmon Chowder

Salmon Chowder is a one-pot, gluten-free dish. It's easy to make and ready to serve in less than an hour. It involves sautéed bacon, unsalted butter, and celery ribs, among other ingredients. Some other extras are starchy mixture, frozen corn, and heavy cream.

Shrimp and Mango Salad

You can prepare Shrimp and Mango Salad if you're in a hurry since it takes 10 minutes or so to serve. To prepare such an easy and nutritious meal, you’ll need a cup of rice and a couple of veggies, like snap peas, red onion, and bell pepper. You can add crumbled feta cheese and mix fresh cilantro and chile lime seasoning.

Smoked Mackerel Fish Cakes

If your kids refuse to eat fish that looks like fish, test their resolve with smoked mackerel fish cakes. The recipe includes various ingredients, including mashed potato, paprika, and eggs. You can make them more flavorsome by adding horseradish sauce, chives, salt, and pepper.

Lobster Pasta

Lobster Pasta is a great choice to impress someone for a special occasion.It doesn't take much time to make, just 20 or 30 minutes tops. You’ll need butter, paprika, heavy cream, and Parmesan. Lobster tails work best for this recipe.

Canned Sardine Salad

This recipe is a godsend for a quick and light meal for busy evenings. For it, you'll need sardines with olive oil. Aside from the obvious ingredients like salad leaves and veg, you’ll also need Dijon mustard, salt, and black pepper. You can add half a lemon, or optionally more if you like zesty flavors.

Tips for Adding Fish to Your Mealtimes

Visit the Marine Stewardship Council (MSC) website to learn which fish are sustainably caught. Also, when you're out shopping, look for its logo on the packs.
Buy locally caught fish for freshness and a lower carbon footprint
If you're on a budget, look for tilapia, sardines, or cod, as these are often more cost effective
If you don't like strong-flavored fish, go with milder ones, like halibut, rainbow trout, catfish, and tilapia
If you lack kitchen skills or don't wish to experiment, dine out on seafood or order in, since skilled chefs are unlikely to mess it up

How to Make Fish Tasty if You Don’t Like It

There are various easy ways to make fish delicious if you're not a fan.Taste and texture are the two most important things to get right. Here are a few suggestions:

Add wine to poach fish
Grill fish for a smoky flavor
Avoid overcooking for easy chewing
Soak fish in milk before cooking to remove the odor
Steam fish to prevent it from drying and keep it succulent and moist
For crispy fish, coat it in breadcrumbs or crushed pretzels, crackers, or chips
Season fish with rosemary, basil, sage, dill, parsley, or thyme, depending on your tastes

FAQ

How can I eat fish more often?

You can increase your fish intake in many ways. You can prepare fish burgers or add pieces to salads or your favorite entrees, like tacos, for instance.

What happens when you start eating more fish?

Fish and other seafood are typically nutrient-rich and provide various health benefits. These can include lower blood pressure, lower risk of depression and diabetes, healthier hair, and more.

How to eat more fish on a budget?

You don't have to be rich to eat more fish and seafood. There are several healthy options that come with a lower price tag, for example tilapia, sardines, and cod. Tinned and frozen options also last longer, so you don't have to worry about food waste.