There's more reasons to add fish to your diet than how great they taste or how they enhance the flavor profile of your favorite meals. They also provide incredible nutrition benefits, including Omega-3 fatty acids essential for your brain health. The American Heart Association also recommends eating fish at least two times per week as part of a healthy diet.
Here's a round-up of some of the tastiest, healthiest fish to add to your diet and how to add them to your diet.
Salmon is the superstar of healthy fish, and for a good reason. It's known for its supercharged Omega-3s that help with brain health and decrease inflammation. Salmon takes great as sushi, broiled, baked, or tossed into various salads.
Salmon is also low in saturated fat and offers a good source of protein and vitamins, including B12. It's also filled with potassium, iron, and Vitamin D. Selenium is an essential nutrient in salmon that helps with DNA synthesis, thyroid hormone metabolism, and overall reproductive health.
If you're new to preparing salmon, enjoy our lemon grass and citrus glazed salmon with seasonal vegetables. We season them in-house with garlic powder, onion powder, pepper, and salt.
Mackerel is among the most nutritious fish with a power-packed source of protein, B 12, B2, B3, B6, and Vitamin D. You should leave the skin on this fish to enjoy the copper, selenium, and iodine it offers. Like salmon, you'll also get in your Omega-3s and quality iron. Try it whole, smoked, or in a salad.
Sardines provide a potent source of Vitamin 12, selenium, and phosphorus that you might not get elsewhere. With just 100 calories per serving and 12 grams of protein, sardines make a great snack or addition to a salad, pizza, or hors d'oeuvres.
Tuna is a tasty stand-alone dish or can be served as sushi, salad, or an appetizer. Like other fish on this round-up, tuna is an abundant source of Omega-3 fatty acids and could help lower cholesterol, boost brain function, and improve eye health. They'll also give you plenty of B12 and vitamins that are responsible for helping you form new red blood cells.
Even though prawns are considered a seafood, you can still put them on your fish wish list for their nutritional value. Prawns are a quality source of protein and essential vitamins and minerals. You'll get more Vitamin A, D, E, B1, B2, and B3 to enhance your nutrition.
If you're unsure how to best prepare prawns, try our FitTrax prawns. We gently poach our wild aught and sustainable prawns in bulk to throw in with a salad or warm soup or dip them in your favorite healthy sauce or dip.
As a lean fish, haddock is low in calories and fat but gives a healthy dose of protein, potassium, and calcium. It could also provide up to 20% of your daily needs for vitamin B12 and offers plenty of vitamins B5 and B6. Bake up a piece of haddock or turn it into fish sticks. Just don't fry them up too much, or you'll diminish their nutritional value.
Add more cod to your diet for a low-calorie, high-protein meal or snack. Cod is a good source of phosphorous, niacin, and Vitamin B 2 but is low in fat. You'll also get plenty of Omega-3 and Omega-6 fatty acids. With a mild flavor, cod is easy to pair with your favorite tacos, salad, or a healthy fish sandwich.
With high Omega-3 fatty acid content, trout is also filled with B vitamins, iron, and protein and could help lower your cholesterol to help prevent heart disease. Trout can be pan-seared, grilled, smoked, or paired with a savory marinade to jazz up the flavor.
How to Get More Fish In Your Diet
There are more ways to get more fish into your diet than heading to the grocery store and trying to figure it out on your own. You can also use our healthy meal prep delivery service to enhance your diet and add more fish to your dinner rotation. Choose from a la carte, weekly, or bulk meals to align with your ideal schedule.
Take the guesswork out of eating delicious, healthy meals with our meal prep service. FitTrax creates macro-friendly meals and dishes with weekly to 21-day meal options. Or choose from our A La Carte option and bulk items to maximize your favorite flavors and nutrients. Get started today.