4 ways to get more protein in your diet with fish

Fish is not only an excellent source of protein, it also contains omega-3 fatty acids that help prevent heart disease. Here are some ways to get more fish in your diet.

Many larger supermarkets have in-house sushi chefs, boxing up fresh fish and rice combination plates.

• If ever you need a quick, prepared meal, this is the place to stop.
• Sushi delivers protein and some fibre and is generally low in calories — one piece of a sushi with fish and vegetables has just 40 calories and less than a gram of fat.

Just steer clear of soy sauce, which is very high in sodium, or ask for the low-sodium kind.

Fatty fish — such as mackerel, sardines, herring, salmon and albacore tuna — deliver plenty of protein without saturated fat.

• Equally important, they calm chronic inflammation, common in people with diabetes.
• Your goal is to eat at least 100 grams (3.5 ounces) of fatty fish per week.

Salmon is nature's heart medicine, but you don't have to cook up fresh fish to get more of it into your diet.

• Canned salmon is just as good as any salmon fillet.
• An added bonus to eating this fish, according to the Mayo Clinic, is that there are numerous promising studies that have found that a high level of omega-3 fatty acids can possibly stave off depression.

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 supper ready to go.

Protein has little or no effect on your blood sugar, so every time you mix some protein into your meals (and subtract some carbs), you are lowering the blood sugar impact of your meal. Adding more protein to your diet through fish can help you better manage your diabetes.