Fish is an excellent source of lean protein and omega-3 fatty acids, which may improve cholesterol levels as well as help you lose weight. The American Heart Association recommends eating at least two servings of fish a week. Including fish in your diet can promote better health and weight loss because fish is low in fat and calories.

Avoid large predatory fish (swordfish, shark, tilefish and king mackerel) as they contain the most mercury. Here are six of the best seafoods for better health, along with recipes and approximate calorie counts for each.

Salmon

With increasing public concerns over farmed salmon, choose wild salmon. Canned salmon is almost always wild, which makes it an inexpensive option. Salmon tops the charts in omega-3s. Rich in flavor, it doesn't require much attention or time to be prepared well.

• Place a salmon fillet on a sheet of parchment paper. Top with capers, snap peas, crushed garlic and lemon juice. Fold up the paper, seal the edges and bake at 350 for 15-20 minutes. 350 calories (8-ounce salmon filet alone); about 400 calories with 1 cup of vegetables.
• Poach salmon in one inch of vegetable stock with a little dill. Serve with a dollop of nonfat plain Greek yogurt (in place of sour cream) and roasted vegetables. 350 calories (8-ounce salmon fillet alone); about 400 calories with 1 cup of vegetables.
• For a Margaritaville taste, marinate salmon 30 minutes in 3 tablespoon of lime juice and 3 tbsp of honey mixed with one teaspoon olive oil. Sprinkle with salt and pepper and bake at 450 degrees for 15 minutes. 425 calories if using an 8-ounce salmon fillet.
• Replace canned salmon for canned tuna in any recipe calling for the latter for an extra dose of healthy omega-3s. 180 to 250 calories per can; with traditional Nicoise salad ingredients 450 to 550 calories total (not including dressing).