"Seafood is an excellent source of lean protein, is relatively low in calories, and is rich in iron, zinc, and vitamins A, D, and B12," says Molly Morgan, a registered dietitian in Vestal, New York.
Many types of fish, including salmon, sardines, and mackerel, are rich in omega-3 fatty acids, which are associated with a reduced risk of heart attack, stroke, depression, and memory problems. "You can safely enjoy fish and shellfish," assures Charles Santerre, Ph.D., a seafood safety expert and professor of food toxicology at Purdue University in West Lafayette, Indiana. "All you have to do is take the right precautions."
With the following guide, your next meal is sure to go swimmingly.