Get your fill of fish from cans or pouches.
Salmon is nature’s heart medicine, but you don’t have to cook up a fillet to get more of it into your diet. Canned salmon is a smart choice not only for convenience but for health; that’s because most canned salmon in the United States is wild-caught fish versus farmed fish (and therefore may contain fewer contaminants). An added bonus to eating salmon: Researchers recently found that people who had the highest levels of omega-3 fatty acids in their blood were 53 percent less likely to report feeling mildly or moderately depressed.
Buy seafood to stash in the freezer.
Vacuum-packed sole, cod, or salmon fillets, which are flash-frozen, are the next best thing to fresh fish. Keep some in the freezer and you’ll always have ingredients for a healthy dinner on hand. You can thaw the fish in the fridge overnight or defrost it under cool running water. Cleaned frozen shrimp is another great buy. Pair it with frozen mixed veggies and you have a stir-fry dinner ready to go.
Head to the sushi station for a protein-packed prepared meal.
Many larger supermarkets have their very own sushi chefs on-site, boxing up fresh fish and rice combination plates. If ever you need a quick, prepackaged meal, this is the place to stop: Sushi delivers protein and some fiber and is generally low in calories—one piece of a California roll has just 30 calories and less than a gram of fat. Just steer clear of the soy sauce, which is very high in sodium, or ask for the low-sodium kind.