In summer, light nutritious meals help you gather the energy you need to work and play in the sun. So consider pairing Wisconsin potatoes and fish. The average medium potato has only 110 calories, is rich in fiber and potassium and is free of fat, cholesterol and gluten. Fish, on the other hand, are rich in omega-3 fatty acids that help prevent heart disease and can lower your cholesterol. Fatty saltwater fish such as tuna, salmon and herring have the most omega-3 fatty acids, but freshwater fish are still a great source of omega-3.