Eat Seafood Twice a Week — 10 Tips (Printable)
Seafood — fish and shellfish — is an important part of a healthy eating pattern. Aim to eat about 8 ounces of seafood a week, which is roughly two meals. Seafood provides protein along with healthy oils, and it can take the place of meat or poultry on your plate.
Eat Seafood Twice a Week
Seafood — fish and shellfish — is an important part of a healthy eating pattern. Aim to eat about 8 ounces of seafood a week, which is roughly two meals. Seafood provides protein along with healthy oils, and it can take the place of meat or poultry on your plate.
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1. Aim for two servings a week
Eat seafood in place of some meat and poultry twice a week. About 8 ounces of cooked seafood over the week meets the goal for most adults — less for young children.
2. Choose seafood higher in healthy oils
Salmon, trout, sardines, anchovies, herring, and mackerel are higher in healthy oils. These choices support a healthy eating pattern while keeping mercury low.
3. Keep an eye on mercury
Most seafood is low in mercury. Young children and people who are pregnant or breastfeeding should choose lower-mercury options and avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish.
4. Canned and frozen count
Canned salmon, tuna, and sardines are budget-friendly and easy to keep on hand. Frozen fillets are just as nutritious as fresh — stock up and thaw what you need.
5. Cook it simply
Bake, broil, grill, or poach seafood instead of frying it. A squeeze of lemon, fresh herbs, or a little olive oil is all most fish need for flavor.
6. Add seafood to dishes you already make
Toss shrimp into a stir-fry or pasta, flake canned salmon into a salad, or add white fish to tacos. Seafood fits easily into meals you already enjoy.
7. Try a seafood salad or sandwich
Mix canned tuna or salmon with a little light mayonnaise or plain yogurt for a quick salad or sandwich filling. Pile it on whole-grain bread with plenty of vegetables.
8. Watch the sodium and breading
Choose plain frozen fish over breaded, battered, or sauced versions, which add sodium and calories. Rinse canned seafood to cut some of the sodium.
9. Shop smart
Buy seafood that is in season or on sale, and check that the store keeps it well chilled. Canned and frozen seafood let you enjoy the variety year-round at a lower cost.
10. Make it a family habit
Introduce seafood to children with mild, flaky fish and small portions. Eating seafood together helps everyone build a healthy habit that lasts.