Twice a week, make seafood—fish and shellfish—the main protein food on your plate.
Seafood contains a range of nutrients, including healthy omega-3 fats. According to the
2010 Dietary Guidelines for Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent heart disease



1.get creative with seafood
Think beyond the fish fillet. Try salmon patties, a shrimp
stir-fry, grilled fish tacos, or clams with whole-wheat
pasta. Add variety by trying a new fish such as grilled Atlantic
or Pacific mackerel, herring on a
salad, or oven-baked pollock.

2.put it on a salad or in a sandwich
Top a salad with grilled scallops, shrimp, or crab in place
of steak or chicken. Use canned tuna or salmon for sandwiches
in place of deli meats, which are often higher in sodium.

Bowl of Japanese Delicacies smart
Eating more seafood does not have to be expensive.
Whiting, tilapia, suai, sardines, canned tuna, and some
frozen seafood are usually lower cost options. Check the local
newspaper, online, and at the store for sales, coupons, and
specials to help save money on seafood.

4.grow up healthy with seafood
Omega-3 fats from seafood can help improve nervous
system development in infants and children. Serve
seafood to children twice a week in portions appropriate for
their age and appetite. A variety of seafood lower in mercury
should also be part of a healthy diet for women who are
pregnant or breastfeeding.

5.know your seafood portions
To get 8 ounces of seafood a week, use these
as guides: A drained can of tuna is about 3 to
4 ounces, a salmon steak ranges from 4 to 6 ounces, and
1 small trout is about 3 ounces.

6. eat a variety of seafood
Include some that are higher in omega-3s and lower
in mercury, such as salmon, trout, oysters, Atlantic
and Pacific mackerel, herring, and sardines.

grilled fish

7.keep it lean and flavorful
Try grilling, broiling, roasting, or
baking—they don’t add extra fat.
Avoid breading or frying seafood and
creamy sauces, which add calories and fat. Using spices
or herbs, such as dill, chili powder, paprika, or cumin, and
lemon or lime juice, can add flavor without adding salt.

8.shellfish counts too!
Oysters, mussels, clams, and calamari (squid) all
supply healthy omega-3s. Try mussels marinara,
oyster stew, steamed clams, or pasta with calamari.


9.keep seafood on hand
Canned seafood, such as canned salmon, tuna, or
sardines, is quick and easy to use. Canned white tuna is
higher in omega-3s, but canned “light” tuna
is lower in mercury.

10.cook it safely
Check oysters, mussels, and clams before cooking.
If shells don’t clamp shut when you tap them, throw
them away. After cooking, also toss any that didn’t open.
This means that they may not be safe to eat. Cook shrimp,
lobster, and scallops until they are opaque (milky white).
Cook fish to 145°F, until it flakes with a fork.

Adapted from USDA 10 tips series.