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Fish are a lean, healthy source of protein—and the oily kinds, such as salmon, tuna, sardines and mackerel, deliver those heart- and brain-healthy omega-3 fats. The Dietary Guidelines for Americans recommends adults eat 8 ounces of seafood per week (based on a 2,000-calorie diet).
Salmon, mackerel, sardines, rainbow trout, and anchovies are five of the healthiest fish to eat. The healthiest fish are rich in nutrients, like omega-3 fatty acids, and low in contaminants, like mercury. Sustainably sourced fish may be a consideration.
1. White-fleshed fish. Most white-fleshed fish are quite lean and excellent protein sources, providing less than 3 g of fat, 20–25 g of protein, and 85–130 calories per 3.5 oz (100 g) plain,...
Best: Lean Fish. Lean seafood has fewer calories than the fatty kind -- and lots of protein. For example, low-fat fish like tilapia, cod, flounder, and sole have fewer than 120 calories in a...
List of Lean Fish | Healthfully. Add fish to your weekly menu plan to add variety, flavor and healthy nutrients. According to the USDA, including fish in your diet one to two times a week can increase your intake of healthy fats, like monounsaturated and polyunsaturated fats.
As opposed to leaner white fish, mackerel is an oily fish, rich in healthy fats. King mackerel is a high-mercury fish, so opt for the lower mercury Atlantic or smaller mackerel choices.
Tuna is great for weight loss because it’s packed with protein—22 grams per 3-ounce can—but is a lean fish, meaning one can contains fewer than 100 calories. Next up: Lunch! Try one of these 16 Healthy Lunch Ideas That Start with a Can of Tuna.
Fish is a high-quality lean protein, and chances are you’re not eating enough of it. The American Heart Association and our Dietary Guidelines recommend eating two servings of seafood a week,...
High in protein, key nutrients and full of healthy fats, experts recommend we eat seafood at least twice a week. Here are the healthiest fish to eat.
Tilapia, chum and pink salmon, ocean perch, halibut and Pacific rockfish are also low in fat, with less than 5 grams of fat per 3 ounces of cooked fish. Of these options, salmon is significantly higher in omega-3 fats, providing 900 to 1,825 milligrams per serving depending on the type you choose.