Here’s a great idea: Go fish!

It’s quick and easy and so good for you

Eating fish more often is a great way to protect your heart. Fill one quarter of your plate with fish and seafood. Aim to do this at least twice a week, or even more if you can. Fresh, frozen and canned options are all good choices. It may be easier than you think to get enough!

Fish contains healthy fat, called omega-3, which has been shown to reduce the risk of heart disease. Eating any type of fish will give you omega-3 fat, but fatty fish has the most. Think SMASH-T when choosing fish high in omega-3 fat: salmon, mackerel, arctic char, sardines, herring and trout.

You may have heard that omega-3 fats are in foods like canola oil, walnuts or flaxseed. This omega-3 comes from plant foods and has fewer health benefits than omega-3 from fish. Consider them a bonus to your diet.

Healthy Fast Food: Fish is a quick cooking protein. It only takes five to 10 minutes in the oven or two to three minutes in the microwave. That’s faster than ordering take out!

Cook extra fish so you have leftovers for the next day. Add to a salad or make a sandwich.

Keep frozen fish, shrimp or scallops on hand for quick meals.

Swap traditional meat filling in your tacos for cooked white fish.

Use canned fish in sandwiches or salads. Mix with plain yogurt and curry for a great taste!

Make fish cakes with leftover fish or canned fish. Pick up a steamer bag from the Seafood department to cook your fresh fish tonight. Toss cooked shrimp in a salad or in a stir fry. Microwave, grill or broil scallops.

Cook fish in a non-stick frying pan. Season and cook two to three minute on each side.

Make an old favourite with canned fish. Try a tuna melt or creamed salmon on toast for a quick meal.

Flavourful Fish: Use garlic, herbs, spices, wine or lemon juice to flavour your fish.

Make breaded fish by rolling in flour, dipping in egg whites and coating with crushed cereal or bread crumbs. These make great filling for fish tacos.

Pan fry fish using a small amount of salad dressing instead of plain oil. Barbecue your fish on a wood plank such as cedar or maple. This method adds flavour without adding sodium!

Ditch the dishes! Place a piece of ”fish on a large square of parchment, top with herbs and lemon juice. Wrap tightly and bake.

Savour a different flavour. Try a recipe for a creamy seafood chowder, a savory bouillabaisse or a spicy jambalaya as a new way to increase your fish servings.

Dietitian Tip: White fish has a mild flavour that may appeal to people who are not fish lovers.

Hungry for more? Like @ Sobeysdietitian on Facebook and Twitter for more tasty tips and recipes or receive our schedule of events and Healthy Bits and Bites Newsletter directly to your inbox! Register at www.sobeyspharmacy.com/newsletter.

Nutrition Events: Did you know? Sobeys Dietitians offer a variety of free nutrition classes and one-on-one counselling.

Join Jennifer for a Cooking for Heart Health classes. Learn what foods you can add to your meals to keep your heart healthy and enjoy great food. Tuesday, Feb. 12, 5 to 6:30 p.m. Call 902-895-7382 to register.