Tuna Fish in Oil. Pink Salmon. Sardines in Oil. Popular Fish Fillets 1 fillet serving. Atlantic Cod. Atlantic Mackerel. Mahi Mahi. Rainbow Trout. Striped Mullet. Atlantic and Pacific Halibut. Wild Atlantic Salmon. Tilapia is great for when you want to enjoy a low-calorie, high-nutrient fish with a mild taste. Plus, it has zero carbs and contains no mercury making it safe to eat for children and pregnant women.
The best-quality and tasting Tilapia comes from Honduras, Mexico and Indonesia. Photo credit: TheAnimalDay. Canned tuna is great for sandwiches, casseroles and a number of staple dishes.
Where canned tuna triumphs, however, is in its high levels of protein: 40g of protein per can, to be exact. This combined with high potassium levels comparable with Tilapia may mean that tuna is worth the high sodium content from time to time.
Photo credit: MyFWCmedia. With a 3. Baked or Broiled Salmon. Grilled Fish. Baked or Broiled Fish. Tilapia Fish. Mahi Mahi. Cooked Fish. Fried Battered Fish. Fried Floured or Breaded Fish. Baked or Broiled Cod. Despite being high-protein and low-calorie, these mollusks won't provide you with a ton of omega-3s. However, they're still great for your waistline.
One study published in the Journal of Food Science found bioactive capsules made from scallop byproducts show significant anti-obesity effects. Throw tiny bay scallops on top of a salad or eat diver scallops with a lemony farro risotto. Nutrition per 3 oz serving : 61 calories, 0. If you want to salvage any nutritional value from this fish, please don't bread and fry it for fish sticks.
Cod's high protein content and amino acid profile contribute to the fish's satiating properties. In fact, a study in the European Journal of Clinical Nutrition found that people ate 11 percent less at dinner after having cod for lunch versus those who ate a beef lunch.
Nutrition per 3 oz serving : 78 calories, 0. A popular fish in Florida, the grouper is a bottom-eating fish with hearty, but light, meat.
This large fish prefers to swallow its prey including fish, octopi, and crustaceans whole. Because of its high mercury levels, you'd do best to eat this fish as often as you vacation. Nutrition per 3 oz serving : 93 calories, 0. You might see this fish listed on your sushi menu as "Hamachi" or "Buri. While natural buri swim thousands of miles in their lifetimes, hamachi don't get much exercise while being farmed in fishnets, resulting in a noticeable difference in the quality of fish oil, and could account for this tuna's low levels of omega-3s.
Nutrition per 3 oz serving : 81 calories, 1. Deficient of omega-3s, and typically accompanied by an astronomical level of omega-6s, this fish is worse for your belly than bacon. Additionally, most tilapia is farm-raised and fed a diet of corn instead of lake plants and algae, making them the turducken of seafood: Junk stuffed with junk surrounded by junk.
Like all the fish ranked below it, swordfish contains dangerously high levels of mercury, an element which acts as an endocrine disruptor. An endocrine disruptor is a fake hormone that tricks your body into holding on to fat, burning fewer calories, and reducing levels of leptin, a hormone that regulates appetite. The marlin fish, one of this billfish's cousins, is even worse: It has mercury levels at 1, ppb. Its high levels of selenium and vitamin D are what kept it better-for-you than the next big guy….
Nutrition per 3 oz serving : calories, 3. You should always swim away from sharks, in sea and on land. With terrifying mercury levels at ppb, no amount of omega-3s or protein can justify this catch. Nutrition per 3 oz serving : 82 calories, 1. Tilefish has the highest mercury level among all varieties of fish, with parts of mercury per billion. And those you find from the Gulf of Mexico?
Mercury levels can reach up to 1, ppb! In order to make the best list, these fish had to have moderate levels of mercury or better less than ppb , be a good source of protein, and have no less than mg of omega-3s. In other words, these fish are actually worth your time and money—and won't make you sick in exchange for their nutrients. Nutrition per 3 oz serving : 43 calories, 1. Compared to these oysters' pacific cousins, their slightly smaller size means your omega-3 gain is significantly reduced.
When looking for the best mollusk, examine their shells: Atlantic oysters have a smoother and rounder shell while Pacific oysters have a sharper and more rigid shell. The Pacific ocean is much rougher than the Atlantic, so oysters hailing from this ocean form a tougher shell to protect themselves.
Don't throw these shells to the side just yet, though. Oysters have been found to be full of iron, and just 6 of these provide 21 percent of your recommended daily allowance.
Good news since iron deficiencies have been linked to a significant increase in fat gene expression. Earning its name from a town in Washington where it's found, Dungeness crabs live in the chilly Pacific waters on the West Coast. While not a top source of omega-3s per ounce, when it comes to serving size, a single crab is just under 6 ounces, so if you eat the whole thing, you're looking at 28 grams of protein and mg omega-3s per crab. Besides filling your belly, you can ease your mind knowing that Seafood Watch—one of the most popular sustainable seafood advisory lists—has given the crab a sustainable seafood rating of "Best Choice.
Nutrition per 3 oz serving : 77 calories, 0. Perch are a popular sport fish species because they put up a good fight. That fight certainly pays off with some good protein and healthy fats. Nutrition per 3 oz serving : 88 calories, 0. Skipjack tuna is smaller than its yellowfin cousin, which helps it to soaks up fewer toxins.
Even with its smaller size, it still has almost ppb of mercury, so be mindful of the frequency of which you eat it—especially if you buy bulk-buying mecca Costco's new sustainable and affordable skipjack tuna brand. What is sustainable tuna? It's tuna that is FAD-free: fish aggregating devices FADs are large nets that can kill sharks, rays, and turtles that are caught along with the tuna. This petite fish inhabits the eastern coast, from Maine to Florida.
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