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In case you have not noticed, there is something fishy going on with healthy cooking! Many of us may order fish when dining out but may be reluctant to routinely cook fish at home.  If you have not yet added fish to your healthy cooking routine, make a committment now to substitute fish for red meat as a regular option for dinner. Including fish in your diet can be a great booster to your health and can help you lose weight. Studies recommend that you eat at least three servings a week. Why? Because fish is rich in Omega 3 fatty acids which can be beneficial to a healthy body and immune system.

One of the main health benefits to eating a diet rich in Omega 3 fatty acid is that studies show that omega 3 fatty acids are a cancer reducing agent. For certain types cancers, studies show up to a 50% reduction in the risk of developing these certain types of cancers. Other promising studies show that a healthy diet including fish also helps reduce the risk of dementia and depression in the elderly. As if this is not enough, a healthy diet including Omega 3 fatty acids also has been shown to help reduce the risk of developing heart disease and minimizing the effects of asthma. There is a great article  on fish where she considers the pros and cons of adding fish to your healthy diet.

So let's get started! There is a common misconception that buying fresh fish is a better nutritional choice than buying frozen. Check out your local supermarkets to find many alternatives available to purchase frozen fish, which is flash frozen within minutes of being caught. These processes preserve the flavor and nutritional benefits. Buying frozen fish is so convenient and so easy to prepare. If you are a big fan of plan ahead meals, frozen fish is the way to go. Many packages include separately wrapped, vacuum-sealed individual fillet portions, which thaw out quickly for ease. Having individual portions help you count calories accurately as well as provides flexibility for the family. By stocking up on a healthy mix of different frozen fish varieties, the individual packets allow a mix and match to keep the family happy. Also, as you begin to become more adventurous with your fish varieties, these individual packets allow you to experiment without waste. 

Keep this in mind, unless you live in a coastal area, chances are that fish being listed as fresh has probably been frozen and thawed before purchase. Many retailers do this because of the long transit times between catch and sale. Fish, rich in fatty acids such as salmon and trout can be frozen for about a 3-month period before the quality declines. Other types of fish, not as high in fatty acids, can last up to a 6-month period before spoilage occurs. If you do purchase fresh fish and plan to freeze it, wrapping the fish tight will prevent freezer burn or ice damage. Consider an investment in a product that vacuum seals the plastic bag. Reducing air around the fish will help to combat freezer damage in fish. 

There are many healthy cooking tips that can be used in seasoning fish. The types of seasoning used really depend on the type of fish that you will be using in your healthy cooking. Salmon works best with seasonings like rosemary and tarragon. On the other hand, trout works best with garlic, parsley or dill. A more traditional type of fish, such as cod, is seasoned with thyme, parsley, lemon juice or dill seasonings. 

Consider fish for all your healthy soup recipes as well as a part of low sodium recipes. Pairing a fish dinner with fresh veggies and a sugarless dessert is a satisfying and healthy way to lose weight. A healthy diet does not have to be bland and tasteless. By adding fish to your diet three or more times a week you can prevent many healthy issues and have tasty, healthy food at the same time.