The new Dietary Guidelines released in January of this year recommend that Americans eat more fish and seafood.  Not really surprising since we’ve been hearing about the health benefits of omega-3-fatty-acid-containing salmon and tuna for a while now.  But in the new guidelines the USDA encourages two servings a week of any kind of fish or seafood.  Now before heading out to a local fish fry or stocking the freezer with boxes of fish sticks it’s important to consider why the recommendation was added to the dietary guidelines.  With the obesity epidemic causing all kinds of health problems and costing billions of dollars it’s important that we find ways to cut calories, fat (in particular saturated fat), and sodium.  So eating fewer burgers, hot dogs, & chops and eating more fish & seafood can help that happen.  But like most foods the cooking method can determine if it is a healthy choice or a dish that needs to be limited.  When cooked using a healthy method, fish & seafood are great sources moderate in calories.  All varieties cook quickly so it’s a great choice for a fast, weeknight dinner.  Knowing the fat content of fish & seafood helps with figuring out the best cooking method.  The following shows the categories, examples and best “healthy” cooking methods: 

Many of the fish dishes when eating out are breaded and deep fried, a cooking method that adds lots of calories, fat & sodium.  And just in case that’s not enough they often add butter, tartar sauce and cheese (more calories, unhealthy fats & sodium).  So before you decide to go out for a fish sandwich or fried fish dinner consider cooking a fish dinner at home.  Healthy cooking methods for fish & seafood are quick and easy - take 10 minutes or less (less than waiting in the drive thru line).  Add some quick cooking brown rice, veggies and a bagged salad for a healthy weeknight dinner in less than 30 minutes (preparations, cooking & clean up).      To help you get started check out Nutritious Nibbles. There’s a quick and tasty recipe for a lean fish dish that we know will be a big hit with everyone in the family.  And if you need other meal planning tips or recipe ideas the dietitians at Sound Bites Nutrition are here to help you..