Seafood—fish and shellfish—contains a range of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3sand lower in mercury.
But, don't limit yourself to salmon, trout, oysters and sardines there are many choices out there are they are becoming easier to find and are quite tasty.
Tuna, Salmon, Mackerel are all available in cans and are versatile. They have a good shelf life and can be used to make a meal in minutes. My favorite is to make a casserole with a white sauce, cheese, pasta and fresh or frozen vegetables. A quick main dish is to make a croquet or patty by mixing the canned fish with an egg, seasoning, and bread or cracker crumbs, then form into patties and fry in olive oil. Add some additional flavor and nutrients by adding grated vegetables. Tuna now comes in vacuum packs for easy lunches. Add these packs to a toss salad or some pasta and you have a great meal.
With our lakes we often have access to fresh bass, catfish, crappie, walleye, or bluegill. Traditionally we eat them as fried fish, but this process is messy and the added fat takes away from the nutritional benefit. Experiment with pan frying which uses less fat or baking. There are many recipes online. Try dipping your fish in an egg wash, then rolling in a mixture of bread crumbs and Parmesan cheese and baking in a 450 degree oven for 15 minutes.
Don't know a fisherman, there are plenty of options in the freezer section. Some are already breaded and ready to bake. These are often more expensive and higher in fat. We enjoy tilapia at our house. It is quick to thaw and fast to cook. It is a thin fish, so we usually cooking in a skillet over medium heat with just a little olive oil. Add your favorite seasoning. We use a lemon pepper or seafood blend. This fish makes and excellent taco, too. Tilapia has a very mild flavor.
There are many other options in the freezer section, some have a stronger fish flavor than tilapia. Experiment with them and see what you like. Cod, Flounder, Halibut and Pollock are excellent choices and are good baked. An easy recipe that works for most fish is to place on a sheet of foil with some sliced onion, sliced lemon, salt and pepper, and a small amount of butter or margarine. Wrap up and bake at 350 degrees until the fish is flaky.
Fish of any type is an excellent protein source for your meal and as a extra benefit, it cooks quickly, so it is perfect for a busy weeknight meal.