I know what I need to be healthy, I just dont have time to prepare it.

If I had a dime for every time Ive heard that, Id be filthy rich. But, I get it. Some people have the time and inclination to prepare gourmet meals every day, or even most days. As for the rest of us, we just need easy ways to get more healthy foods into our diets most of the time. So, I thought itd be helpful to share some ideas for getting seafood into your diet easily and quickly.

Why seafood? A high-quality protein, seafood is rich in omega-3 fatty acids, which are important for heart health, eye health and brain development and function. The American Heart Association and the 2010 Dietary Guidelines for Americans recommends that we eat at least seafood at least two times a week (or 8-12 ounces minimum).

Fish isnt just for dinner. At least two servings a week is easy to do… I promise. One easy way to up your omega-3 intake is to eat fish at lunchtime.

Use leftover fish for brown-bag tacos. Top a corn or whole wheat flour tortilla with leftover seafood and top with salsa, salad greens or shredded cabbage, chopped tomatoes and avocado.

Try a LLT for lunch lox, lettuce and tomato on whole wheat with a light cream cheese schmear or mashed avocado and a little kosher salt.

Top mixed greens, tomatoes, shredded carrots, avocado, hard-boiled egg whites and cucumbers with a tuna pouch. Drizzle extra-virgin olive oil and balsamic vinegar on salad.

Have leftover pasta? Try adding canned tuna or salmon to pasta. Mix with light mayonnaise, raw or leftover veggies (broccoli, celery, red bell peppers and onions work well) and capers. Sprinkle with lemon juice and extra-virgin olive oil.

Well tackle easy ways to get fish in other meals in a post to come.

Do you have any favorite easy seafood lunches? If so, wed love to hear from you! Leave a comment or email me at rkleiner@nfi.org and Ill share some of the healthiest lunches!

Posted by Rima Kleiner, MS, RD