If you're trying to lose weight, opt for lean fish like tilapia or cod, and pair it with a healthy side dish like roasted vegetables or a salad. If you're looking to build muscle, choose fish that's high in protein, like salmon or tuna, and make sure to get enough protein from other sources as well.
White fish has at least as much protein as meat but much less fat. Good choices include King George whiting, flathead and snapper. Plus: It's official – all Australian fish species have now been analysed and every variety has enough omega-3s to be a 'good source'.
Most lean or lower fat species of fish, such as cod, flounder, and sole, contain 100 calories or less per 3 ounce cooked portion, and even the fattier fish like mackerel, herring, and salmon contain approximately 200 calories or less in a 3 ounce cooked serving.
Like we have mentioned, studies have also confirmed that fish might be a healthier option than eating chicken if your sole goal in mind is to lose weight. However, if you are focussed on eating healthy, it will be a good idea to consume both the foods in moderation.
Fish with the highest levels of omega-3 include salmon, blue-eye trevalla, blue mackerel, herring, canned sardines, canned salmon and some varieties of canned tuna. Other good sources of marine-sourced omega-3s include barramundi, bream, flathead, squid, scallops and mussels.
Best: Lean Fish
For example, low-fat fish like tilapia, cod, flounder, and sole have fewer than 120 calories in a 3-ounce serving and give you plenty of protein. If you don't like fish but want to get more seafood into your diet, tilapia and cod can be a good starting point.
Barramundi is a healthy type of fish to start including in your diet. It's nutritious sea bass with great texture, taste, and nutrition. Barramundi is low in fat and high in omega-3 fatty acids, making it a great source of essential nutrients. Some consider barramundi one of the healthiest seafoods.
Fish is low in calories.
Of course, you want to prepare fish without a lot of extra fat. Grilled, baked, boiled, or sushi is very low-calorie. Frying fish or adding rich sauces racks up the calories and won't help you lose weight."
How much fish should we eat? A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. Most of us aren't eating this much. A portion is around 140g (4.9oz).
By choosing fish or any other seafood over other lean meat, you're cutting down your fat intake considerably. It is very low in calories (probably the lowest protein-rich foods), which makes it highly beneficial for weight loss.
While barramundi has half the calories of Atlantic farmed salmon, both fish are high in omega-3 fatty acids, which play a vital role in brain and heart health. Health- and food-focused organizations like the USDA and NIH consistently recommend salmon as a good source of omega-3 fatty acids.
Firm white fish that are caught around Australia and can be used deliciously and successfully in most recipes include: Barramundi, Snapper, Flathead, King George Whiting, Flounder, Dory, Ling, Blue-eye Trevalla, Coral Trout, Bream, Emperors, Morwong and Mahi Mahi.
While it is recommended to eat 2 or more fish meals a week, it is wise to avoid fish high in mercury. This is especially important if you are pregnant, planning a pregnancy breastfeeding, or have young children (up to 6 years).
According to FDA recommendations, consuming canned light tuna around 2 times a week or yellowfin tuna once a week can help you lose weight. The serving size is 4 ounces or 113 grams.
Helps with weight loss
Making it the ideal protein for staying healthy and in shape. When compared to other popular proteins, you'll be surprised to discover that 200 grams of Australian farmed barramundi has: Less calories than salmon. Half the fat of chicken and pork.
Sardines in Water
Sardines are not only high in nutrients but also low in calories. If you're looking to incorporate more sardines into your diet while adding the least amount of calories, sardines canned in water are a great choice.
Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.
Canned fish is loaded with nutrients; it is protein-dense and provides beneficial omega-3 and omega-6 fatty acids. Canned fatty fish, like tuna, salmon, mackerel, and sardines are also a source of vitamin D, vitamin B12, choline, iron, and iodine. Canned sardines and salmon with the bones provide calcium.
If weight loss is your goal, following a fresh, whole-foods-based pescatarian diet with plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds will support weight loss better than one that relies on processed foods, such as refined carbohydrates, which can promote weight gain.