Feel like you’re in murky waters when it comes to choosing something other than chicken?
If you find fish to be somewhat, well, fishy, you’re not alone. Certain types of fish are reported to contain high levels of potentially harmful mercury, while other news reports claim fish can reduce the risk of heart disease and promote brain development.
Which causes us to wonder: To fish, or not to fish?
With careful choices, everyone can benefit from this delicious (and nutritious) underwater fare. And you don’t have to blow your monthly food budget on one night’s worth of sushi!
Fish to Pass Over
- Smoked Fish + Caviar
Salt-cured, pickled and smoked is the taste trifecta, but this type of fish happens to contain an ocean’s worth of sodium. (Ok, not really an ocean, but you get the point!)
- Fast Food + Frozen Fish
Inexpensive and convenient rarely translates to “the healthy choice.” Aside from added sodium, frozen fish is usually white meat fish, which is the least bene-fish-al. (See what we did there?)
Fish To Flip For
- Fresh + Rich in Omega-3 Fatty Acid
It only takes around 6 ounces of any combination of salmon, tuna, anchovies and herring or sardines per week to catch the health benefits of fish. These types of fish are low in contaminants and high in omega-3 fatty acids, giving you the biggest brain boost for your buck.
- Canned + Jarred
Fresh fish can be expensive and a bit intimidating to cook but luckily, canned or jarred fish has the same health benefits! Just remember to purchase fish such as salmon, tuna or sardines, and make sure you’re buying either glass jars or BPA-free cans.
If Fish Are Friends, Not Food
- Fish Oil Capsules
Although they’re just supplements and not complete substitutes, fish oil capsules do offer a fraction of the nutritional benefits found in fish with omega-3 fatty acids, protein, vitamin D and selenium. Get popping!
- Alternative Omega-3 Fatty Acid Sources
Flaxseed, canola, soybeans, walnuts and leafy greens contain some of the same omega-3 fatty acid found in fish. While the benefits are most clear when eating the actual fish, our bodies are able to soak up the fatty acid goodness in the same way.
These tips can help increase the amount of good fish in your diet without breaking the bank. If you have a recipe to share, comment below!