Seafood is one of the healthiest foods you can buy — and one of the easiest to prepare. Loaded with vitamins and minerals, seafood contains lots of protein and very little fat, making it low in calories and good for you.

Seafood is also the primary dietary source of Omega-3 fatty acids, which can reduce the risk of heart disease. Fish from cold waters — such as mackerel, albacore tuna, Atlantic herring, swordfish, lake trout, salmon, sea bass, oysters, mussels and sardines — contain the highest amounts of Omega-3 fatty acids.

When fish is cooked perfectly, it will be moist and tender. Fish is done when it starts to flake easily when you test it with a fork, and when it loses its raw appearance.

A handy cooking tip to follow is the 10-minute rule: Allow 10 minutes of cooking for every inch of thickness. Measure the fish at its thickest part. If the fish will be stuffed or rolled, measure it after stuffing or rolling. Add 5 minutes to the total cooking time if you are cooking fish in foil or in a sauce. Double the cooking time to 20 minutes for frozen, unthawed fish.

The 10-minute rule applies to baking, broiling, grilling, sautéing, steaming or poaching fish fillets, steaks or whole fish. Important: Do not apply the 10-minute rule when microwaving fish.

Baking: Place fish in a single layer in a greased, shallow baking dish. For fillets, tuck under any thin portions. Season lightly with salt, pepper or herbs. Drizzle with some melted butter. Bake, uncovered, at 450°F.

Sautéing or pan-frying: Lightly coat the fish in seasoned flour, cornmeal or cracker crumbs. In a large skillet, heat a little butter or olive oil until the pan is very hot. Carefully add the fish and cook, turning once.

Poaching: Fill a large skillet with 2" to 3" of water, broth or wine. Season with herbs, onion, lemon or peppercorns, if desired. Bring to boiling. Add fish fillet or steak. Return to boiling, and then reduce heat so the liquid just simmers. Cover and begin timing. Leftover poaching liquid can be used to make a sauce, if desired.

Broiling: Preheat the broiler. Spray the rack with nonstick cooking spray or lightly grease. Place fish fillets or steaks on the prepared broiler pan rack. For fillets, tuck under any thin portions. Broil about 4" from the heat until done. Fish that is less than 1" thick does not require turning. Fish that is 1" thick or more should be turned once halfway through cooking.

Steaming: Select a deep pot or steam cooker with a tight-fitting lid. Add a wire basket or rack to hold the fish. Fill the pot with water to within 1" or 2" of the rack. Bring the water to boiling and gently place the fish on the rack. Reduce heat so the water gently boils. Cover the pot tightly and cook until done.

If you’re microwaving fish, the 10-minute rule does not apply. Here’s what you need to do for moist, flaky fish:

Microwaving: In a baking dish, arrange fish fillets with any thicker portions toward the outside of the dish and thinner portions overlapping in the center of the dish. Sprinkle fish with herbs, if desired. Cover with plastic wrap and poke a few holes in the wrap. To set the time, calculate about 3 minutes per pound of boneless fish. Cook on 100% power until fish is done. Check fish when two-thirds of the cooking time has passed.

If you’re looking for simple meal solutions, try preparing fish for dinner. It’s healthy, it’s delicious and it’s easy!