Fish & Shellfish

cooked salmon.jpg

Photo attribution: 

Flickr: jules:stonesoup

Foods Included

Salmon, Tuna, Sardines, Mackerel, Shrimp, Crab


Fish and shellfish are a great source of protein and nutrients. Tuna and salmon are available canned. This is an inexpensive way to enjoy fish and get the nutrition benefits. Most seafood can be found frozen and is sometimes less expensive than fresh, but just as healthy.

Buy It

  • Buying frozen fish and shellfish is often better than the "fresh fish" section at a grocery store, which is often just thawed, pre-frozen seafood.
  • Choose canned tuna and salmon for inexpensive fish that has a lot of nutritional benefit. Choose fish that is packed in water, not oil.

Store It

  • Keep fresh fish in the refrigerator. Use within a day or two. Otherwise, you can put it in the freezer to use at a later time.
  • Leftover seafood should be stored in the fridge in an airtight container as soon as possible. It tends to spoil quickly, especially shrimp.

Cook It

  • Fish can be grilled, broiled, baked, poached, steamed, and pan-fried.
  • To quickly cook fish, cut fish fillets into equal sizes. Season the fish with herbs and spices, if desired. Pan-fry the fish in a skillet with some oil or butter, flipping only once. Cook them for a couple minutes on each side until lightly browned.

Why It's Great

  • Sardines have a lot of calcium to keep your bones strong.
  • Seafood is low in fat to keep your heart healthy and high in protein. Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body.

Photo credits (clockwise from left)


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