Because seafood is generally eaten far less frequently in the U.S. than beef, pork, and chicken, many Americans never gain real familiarity with seafood in general and fish in particular. But thanks to modern science, we now know that there are many fish that are essentially superfoods, providing abundant nutrition with very little fat. The flavor can take some getting used to, but once you learn to enjoy a wide variety of fish, your health and your palate will benefit. Here are ten fish that are great for your health, your culinary delight, and the environment.

Pacific salmon: Salmon is widely regarded as one of the healthiest fish to eat, abundant in omega-3 fatty acids, Vitamin D, and calcium, but it's also delicious, with a distinct aroma and a delicate flavor to its pink and meaty flesh.

Pacific cod: Atlantic Cod has been overfished and is best left alone. Pacific cod, however, are abundant, and they're generally caught using more sustainable methods. There are lots of ways to cook it, but my personal favorite is baked with lemon juice, flour, and paprika.

Sardines: These tiny fish are extremely abundant both in the wild and on farms, so feel free to eat as many as you like. They're also healthy, and they have been used in a number of studies to prove the considerable health benefits of fish in general. It's easy to find them canned, but if you look hard enough, you can also find fresh sardines.

Herring: Herring are among the most environmentally sustainable fish to eat, so have as much as you want. They're great pickled, fried, baked, or even raw.

Anchovies: Anchovies are highly versatile for culinary purposes, serving as the bases for many types of fish sauce as well as a somewhat popular pizza topping. They're eaten in virtually every country in the world, and they're widely farmed, which means they're okay to eat.

Sablefish: This sweet fish is sometimes known as a "butterfish" due to its soft texture and delicate flavor. It's extremely healthy, and the fish are abundant in the North Pacific, so there are no ethical concerns with eating them. They're best fried, but their softness makes them versatile.

Mackerel: Mackerel is the perfect fish for seafood lovers who don't mind its strong taste. Along with the powerful flavor comes a meat that is firm and full of healthy materials. A smaller relative of tuna, these fish are widely abundant and perfectly fine to eat. They're eaten poached, baked, or fried, often as an appetizer or side dish.

Pacific halibut: This white fish is highly versatile and tends to appeal even to picky eaters who resist seafood. It's low in fat, rich and nutrients, and delicious in a wide variety of dishes. The Pacific halibut is abundant in the wild, and conservation groups approve of its consumption. The Atlantic halibut has been overfished and should be avoided.

Rainbow trout: Rainbow trout is similar to salmon but with a nuttier, slightly milder flavor. Like salmon, it's rich in fatty acids, and it also contains plenty of B12, which helps reduce heart disease. Rainbow trout are threatened in the wild, but it's perfectly acceptable to eat trout raised on farms.

Catfish: Catfish are among the coolest fish in the world, with a distinctive appearance and lots of character, but they also make great food. Varieties farmed in inland U.S. ponds make great, robust meat that's delicious fried up with vegetables and white wine sauce.

If you just don't know what you want, almost every airport carries dried fruits and nuts. Be careful not to exceed the recommended serving size because while they tend to be a great source of heart-healthy fat, one bag does contain about ten servings. Other healthy options are raw nuts, pretzels, vegetables, energy bars and granola bars. The most important thing to remember is to be prepared whenever you travel, and if not, to make better choices along the way. You will have a more enjoy flight and not feel loaded down from all the heavy airport food.

Lunch is the heartiest meal in Italy and it is served between noon and 2PM. There will normally be an appetizer such as cheese, cold meats, olives or bread and dips, followed by a first course. This will be something like ravioli, risotto, spaghetti or pasta, soup or crepes. The second course is fish or meat. Next comes dessert and finally fruit with pistachios or another kind of nut on the side. Meals today tend to be shorter and smaller but the locals still enjoy large lunches with their families when they do get time.

A mid-afternoon snack is popular and this might be nuts, cookies, raisins, mousse, fruit, yogurt, or something similar. Dinner is lighter than lunch and might be soup, risotto, salad or lunch leftovers. Dinner is eaten somewhere between 7.30 and 9.30PM.

Food from Italy Found Overseas

Pasta and pizza are probably the best known dishes from Italy in the United States and United Kingdom. Lasagna, spaghetti Bolognese and ragu are especially well loved. A lot of Italy-American recipes are based on Sicilian recipes but they are Americanized to appeal to local tastes. A lot of pizza recipes outside Italy are thicker than Italian ones with more toppings. Fettuccine alfredo and Chicago-style pizzas are popular throughout the United States.

Italian food is well loved in Brazil because of the Italian immigration in the early twentieth century. In Rio de Janeiro and Sao Paulo you will easily be able to find pizza restaurants. An Italian inspired dish called "Milanesa a la Napolitana" is popular in South America and this comes with French fries. Venezuelan ciabatta, Sicilian bread, and Sicilian cannoli are well loved in Venezuela.

You will also find plenty of foods from Italy in Argentina because of all the immigrants there. Milanesas, which are breaded meats, are popular there, and so is pizza. Argentinean pizzas are similar to calzones. You can also get Argentinean gnocchi.

There are Italian colonies in Libya, Ethiopia, and Somalia, which explains why there is some Italian influence in the cuisines of these African regions. Libya used to be an Italian colony and pasta still features heavily in Libyan menus. Bazin is a Libyan specialty and this hard paste is made with salt, water, and barley. Batata mubatana is a spiced, ground meat-filled potato, which is then covered with breadcrumbs and egg.

There are immigrants from Italy in a lot of major South African cities and well loved foods from Italy like cheese and ham are imported. There is at least one good Italian restaurant in every South African city. Pasta is enjoyed in South Africa and olive oil is produced there, to accompany these recipes.