Substituting fish for meat is one of the best dietary changes you can make for your family. Downgrade meat as a daily main course and use it instead as an ingredient in other dishes, a way to enhance the flavor and nutrition of stir fry, pasta, or casseroles. Upgrade fish as the centerpiece several meals a week, as a tuna "steak" or tuna salad. Fish is a top-of-the-line nutrient-dense food. It's low in fat and high in many good things.
- Fish is a nutrient-dense food. It's a good source of protein - most varieties contain around 20 grams of protein per 3-ounce serving, the same as meat.
- Fish is a good source of vitamin B-12.
- Most fish are rich sources of iron.