6 Fish to Add to Your Diet

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).

Tuna

Tuna is a popular favorite. Now easy to tote in pop-open cans or pouches, it has become a terrific go-to snack when searching for a fast and easy protein fix. Though there's been some concern about mercury levels in albacore ("white") tuna and tuna steaks, you can enjoy them in moderation (once a week).

Pair a pouch of tuna teriyaki with a side of baby vegetables such as carrots and tomatoes. 140 calories (6-ounce tuna fillet alone); up to about 240 calories with 2 cups of vegetables.
Mix a can of water-packed tuna with a little mustard or reduced-fat mayo and stuff into celery sticks. About 180 calories.
Top an open-faced whole-wheat English muffin with tuna, and two slices of reduced-fat cheese. Broil in toaster oven for five minutes. 300 calories.
Try the classic Nicoise combination. Toss tuna on a bed of lettuce with hard-boiled eggs, black olives, haricots verts (thin, stringless French green beans) and diced potatoes, then dress with a simple vinaigrette of oil, vinegar and Dijon mustard. 350 to 500 calories depending on portions (not including dressing).

Sardines

Sardines are among the top three healthiest choices when it comes to fish. Packed with healthy omega-3s and calcium, these little fishies should not be ignored. Fear not, the canned-in-water skinless variety is no more frightening than a can of tuna, yet delivers far more nutrition per square inch!

Pair skinless boneless sardines with half of a diced avocado. Drizzle with Worcestershire sauce, black pepper and (optional) a little reduced-fat mayo. Snacks don't get any healthier than this. Your brain will thank you for it. About 290 calories.
Saute some garlic and add a can each of sardines and anchovies (each drained). Add one tablespoon of Smart Balance light and stir. Blend, and serve as a dip or a spread on toast, bruschetta-style. 45 calories per tablespoon.
Replace tuna in the previous Nicoise recipe with sardines. Go ahead -- just try it. You'll be surprised to find yourself going back for seconds. 400 to 500 calories for the whole salad.

Tilapia

This mild-tasting fish is a favorite among those who find other species, well, a little too fishy! Very low in fat, while packing a generous amount of lean protein, this light favorite can be served in a number of ways.

Lay an 8-ounce tilapia fillet on a sheet of aluminum foil and top with scallions, sliced onions, tomatoes or any other vegetable. Sprinkle with a little basil, garlic salt and white wine. Fold up the tin foil like an envelope (with the tilapia secured on the inside!), seal edges well and bake in the oven at 350 degrees for 20 minutes or until fully cooked (220 calories with fish alone, about 270 calories with cup of vegetables).
Simmer an 8-ounce fillet in half an inch of broth with and half a cup of diced leeks, sliced lime, cilantro and green chilies. 250 calories.
Leftover tilapia can be shredded and stuffed into a pita with reduced-fat mayo, dill cucumber slices and sprouts for a tasty little snack. 225 calories per cup, 350 calories including pita and veggies.

Shellfish

Lobster, crab, shrimp and oysters are health-conscious folks' best friends. With virtually no fat and few calories, shellfish are a terrific option when dining out. (Let's face it -- not everyone can handle tossing them into a pot of boiling water at home). Though I'm the first to argue that almost anything tastes better with a little melted butter, I'd have to argue that these crustaceans and mollusks are best eaten "in the nude" -- their flavor is so mild it gets lost in condiments.

Top a mixed salad with precooked shrimp and/or lobster and dress with a light vinaigrette of olive oil, balsamic vinegar and a little Dijon mustard. 140 calories per cup of lobster, 9 calories per large shrimp; add 30-50 calories per cup of vegetables and 90 calories per tablespoon of dressing.
Try these easy crab cakes: Mix canned crab with chopped onion, Old Bay seasoning, light mayonnaise and 3 tablespoons of whole-wheat breadcrumbs. Form little "cakes" with your hands and bake on a cookie sheet until golden. Serve with steamed veggies such as summer squash or asparagus. 200 calories for crab cakes, plus 30-50 calories per cup of veggies.
Saute a dozen large shrimp in a light vegetable broth with garlic, season to taste and serve with 1 cup of Barilla Plus (high in protein) or whole-wheat pasta. Top with a tablespoon of parmesan cheese. Total about 350 calories.

Sashimi (combination)

Sashimi is the easiest and most visually appealing way to get a hefty dose of omega-3s. Japanese restaurants offer it either a la carte or as a sashimi "special" (the chef creates a medley depending on the freshest fish in the house). The latter option is best left for the more adventurous, as eel or sea urchin usually make an appearance.

Order sashimi with a side of steamed edamame (soybeans) for a perfectly well-rounded mini-lunch. 20 to 30 calories per piece of sashimi, 180 calories per cup of edamame (in pods).
Order "omikase" (the chef decides) as a means of discovering new options you'd otherwise never consider (octopus, roe, scallops, etc.). 20 to 30 calories per piece of sashimi.
If ordering sushi rolls, ask if they can be made with brown rice, and/or if they can go easy on the rice (you'll have to order more than usual in this case). 180 to 240 calories per six-piece roll (excluding the really wild ones topped with avocado, roe and flames!).
Opt for sushi/sashimi at buffets to avoid being tempted by those sneaky little pigs in their blankets. 30 to 40 calories per piece, including rice and fish.