Fish Feast: Eat More Seafood (Cod or Salmon, Anyone?), Get More DHA

Tired of tuna? Swore off fish sticks when you were 10? Love cod, salmon, and shrimp but they're restaurant treats? Just not into seafood? If you're not eating fish -- for whatever reason -- you and yours are likely eating one-tenth of the good DHA omega-3 fatty acids your hearts, brains, eyes, and joints need.

With the boatloads of evidence about the benefits of DHA in finned fish, it's time to fall in love with this healthy, delicious stuff. How? Be inspired by a unique Mediterranean holiday tradition: the Feast of the Seven Fishes.

You may have seen this Southern Italian seafood extravaganza on HBO. Yep; it was in a Sopranos episode. The seven-fishes feast started on Christmas Eve as a meatless "fast" before Christmas Day. Today, it's a mix of culinary trend and Italian-American family tradition. Celebrity chefs talk about it, restaurants offer $75-a-plate versions, and holiday food magazines are full of menus for your own Festa Dei Sette Pesci. We YOU Docs are fans because it puts fish, not meat, front and center on holiday tables. Bonus: The DHA in many types of fish takes the edge off holiday stress.

A traditional fish feast has at least seven (sometimes 13 -- whew!) kinds of seafood, from cod, calamari, and shrimp to sole, lobster, and clams. They're grilled, baked, broiled, or simmered in soups, sauces, and stews. Luckily, you don't have to empty the seafood counter, raid your kid's fish tank, or cook for days to put the most healthful lessons from this fish-a-palooza to work for you. Here's some finspiration:

Make it a family thing. Do the kids start wriggling if you suggest fish for dinner? Take 'em along to the fish counter. If they pick it, they’ll try it. Start with mild types: sole, flounder, tilapia, shrimp. Season with whatever your crew finds yummy. Garlic, white wine, and sun-dried tomatoes usually do great. You might also try lemon juice and cracked pepper, or enlist the help of marinara sauce and whole-wheat pasta. No go? Switch recipes and keep at it. It can take multiple tries before some kids (adults, too) like any new food. Try these other tricks for picky eaters.

Go for the good fats. Not nearly all seafood's packed with omega-3s. Wild salmon, wild trout, sardines, mackerel, farmed Atlantic salmon, and farmed trout are among the richest, if not the cheapest (canned salmon's good, too). Three iPhone-sized servings a week will deliver what you need. To be sure, add a supplement. Here's why we both take 900 mg daily of DHA omega-3s from algae.

Include shellfish when possible. While shrimp, scallops, mussels, lobster, and others aren't great omega-3 sources, most shellfish has NO saturated fat, so it's more healthful than burgers or steaks. If someone mutters, "Shellfish is high in cholesterol," it is -- especially shrimp. But wait. For unclear reasons (Mother Nature has her ways), even shrimp barely increases LDL (bad) cholesterol but ups HDL (good) cholesterol. In fact, there's evidence that shellfish lovers have less risk of heart disease than people who skip these treats.

Take seafood to heart. The health perks of a fish-filled diet have made as much news as Kim Kardashian's high-speed marriage. Among the latest research:

• Fish protects young and old hearts. One new study shows that a weekly fish habit slashes heart disease risk 90% in women ages 16 to 47. Other research has found that getting plenty of omega-3s reduces heart-threatening blood clots.
• Good fats are great for your brain. Not only do healthful DHA fats fight off dementia and Alzheimer's, researchers say they also fuel sharper thinking at any age. Here are 8 other ways to keep your brain as sharp as Dumbledore's.
• Finned food keeps joints in the swim. New lab data suggests that getting your fill of fish rich in DHA omega-3s could protect against osteoarthritis, which often hits knees hard.

Try a variety of seafood recipes. With so many types -- from bargain canned tuna to splurge-y lobster -- and so many ways to prepare it, you could eat fish forever without repeating a dish. Try our recipe for Asian Salmon with Brown Rice Pilaf or Grilled Shrimp with Peanut Sauce and Sesame Snow Peas. There's a great Italian Seafood Stew, too. Hmm . . . sounds like the start of a holiday fish tradition all your own.

Concerned about sustainable fish? Good for you! Here's a short, super ocean-friendly list.