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Fish is healthy — if it’s prepared properly

Fish | Foodfacts.com

Fish | Foodfacts.com

Cook more meals at home, eat healthier and exercise more are all common New Year’s resolutions.

One way to eat healthier is to choose lean protein sources.

Our Foodfacts.com blog editors heard about a registered dietitian who says fish is a great source of lean protein. And salmon is a nutrition all-star because of its good fats.

Those fattier fishes such as salmon are loaded with omegas 3s, which we know are important to our health, according to experts.

When buying salmon, some recommend choosing wild salmon. Many canned and pouched salmons are wild and are very easy to incorporate into one’s healthy eating plans.

Some people shy away from seafood because they don’t know how to prepare it or think it will smell or have a fishy taste. But that doesn’t have to be the case.

Shrimp is one of the easiest to prepare, and there is no fish smell. A lot of my clients of dietitians like that aspect of shrimp, and you can buy it fresh, frozen or already cooked.

For milder tasting fish, cod or tilapia are good choices. But choosing a lean-protein fish is only part of the equation. You also need to know healthy ways to prepare it.

You can wrap the fish in foil and bake in the oven or on the grill. You can also pan sauté the fish, like today’s skillet salmon recipe, but try to use as little oil as possible. Fish doesn’t take long to cook, and the general rule is to cook fish 10 minutes per 1 inch of thickness.

Other sources of lean protein to consider are egg whites and lean chicken or turkey breast. With the meats, be sure to read the label and check the fat content.

For it to be considered a very lean protein, it should be 97% fat-free or higher.

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