When fish replaces fatty meats, such as beef, as the main course, your whole body can benefit. Fish contains less artery-clogging saturated fat and provides omega-3 fatty acids, which can help keep arteries healthy.
That's part of the reason the <a href="[BASEDOMAIN]/healthinfo/bouncelink.aspx?shortcut=aha" target="_blank">American Heart Association</a>&nbsp;and <a href="[BASEDOMAIN]/healthinfo/bouncelink.aspx?shortcut=ada" target="_blank">Academy of Nutrition and Dietetics</a> recommend eating at least two servings of fish a week. 
If you're not used to eating fish, these tips may help you find a place for it on your plate: 
<ul>
 <li>Look for good fish recipes, particularly for fatty fish like salmon. </li>
 <li>To save money, keep an eye out for specials on canned, frozen and fresh fish at the grocery store. Ask the attendant at the fish counter for cooking ideas. </li>
 <li>Add fish to your diet gradually. Start by replacing one beef or chicken meal a week. </li>
 <li>Use fish instead of meat or poultry in casseroles, stir-fries, salads, soups, pastas, tacos and burritos. </li>
 <li>Swap canned salmon, tuna or mackerel for ground beef or turkey in meatloaf or burgers. </li>
 <li>Grill or broil fish steaks, such as fresh tuna, halibut or salmon. Marinate first to boost flavor. </li>
 <li>Poach fish in an herb-seasoned broth or lemon juice and water, grill it with barbecue sauce, or stir-fry or steam it with vegetables. </li>
 <li>For best results, cook fish at high temperatures for a short time. Fish is done when it is opaque and flakes easily or reaches 145 degrees in the center. </li>
 <li>Try flavoring cooked fish with lemon or lime juice, dill, basil, onions, garlic, barbecue sauce or tartar sauce made with nonfat mayonnaise. </li>
 <li>For lunch, serve a broiled fish sandwich, or make tuna or salmon salad with low-fat mayonnaise. </li>
</ul>
Note: Pregnant women should use caution when eating fish. Some types of fish contain high levels of mercury, which can harm a developing fetus. If you're pregnant, planning to become pregnant, or nursing an infant, talk to your doctor about how much fish you can safely eat. 
Reviewed 3/11/2024
<div>
Sources
<ul>
 <li>Academy of Nutrition and Dietetics. "How to Reduce Food Poisoning from Seafood." <a href="https://www.eatright.org/food/home-food-safety/safe-cooking-and-prep/how-to-reduce-food-poisoning-from-seafood">https://www.eatright.org/food/home-food-safety/safe-cooking-and-prep/how-to-reduce-food-poisoning-from-seafood</a>.</li>
 <li>Academy of Nutrition and Dietetics. "What are Omega-3 Fatty Acids." <a href="https://www.eatright.org/health/essential-nutrients/fats/what-are-omega-3-fatty-acids">https://www.eatright.org/health/essential-nutrients/fats/what-are-omega-3-fatty-acids</a>.</li>
 <li>American Heart Association. "Fish and Omega-3 Fatty Acids." <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids">https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids</a>.</li>
 <li>U.S. Food &amp; Drug Administration. "Advice about Eating Fish." <a href="https://www.fda.gov/food/consumers/advice-about-eating-fish">https://www.fda.gov/food/consumers/advice-about-eating-fish</a>.</li>
</ul>
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How to fit fish into your diet

Eating more fish and less meat can improve your health. These tips can help you get started.