Twice a week, make seafood—fish and shellfish—the main protein food on your plate. 1) 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. 2) Keep it lean and flavorful Try grilling, broiling, roasting, or baking—they don’t add extra fat. Using spices or herbs, such as dill, chili powder, paprika, or cumin, and lemon or lime juice, can add flavor without adding salt. 3) 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. 4) 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. 5) Cook it safely Cook fish to 145 °F, until it flakes with a fork. 6) 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. 7) 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. 8) Shop smart Eating more seafood does not have to be expensive. Whiting, tilapia, sardines, canned tuna, and some frozen seafood are usually lower cost options. 9) 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. 10) Know your seafood portions To get 225g of seafood a week, use these as guides: A drained can of tuna is about 90g to 185g, a salmon steak ranges from 100g to 180g.