Eating fish is one way to cut back on red meat; AICR recommends eating no more than 18 ounces of red meat a week for lower risk of cancer.
Some fish are high in omega-3 fatty acids, especially salmon, white albacore tuna, trout and sardines. Although tilapia is not up there with the top omega-3 providers, it’s easy on a budget and versatile to many flavors.
This recipe is easy to prepare and has only 200 calories per serving. Yet each serving also contains a generous 34 grams of protein, about one-third the amount recommended daily for strong bones.
The sauce of lemon, mustard, Greek yogurt and chives works well with other kinds of fish, too – such as salmon, perch and flounder. For a guide to making smart seafood choices, visit The Monterey Bay Aquarium Seafood Watch.