Fish protein is very easy to digest, tasty, and rich in omega-3 fatty acids. Omega-3 is good for our brain health. With all this goodness, fish make a great choice if you are looking at ways to get sufficient protein intake through your diet because most other food sources don’t contain the complete form of proteins like fish does.
Fish provides protein in its complete form because the two essential amino acids, Lysine and Isoleucine, which can’t be produced by the body and need to be consumed through food, are present in fish in their complete form.
What are the best fishes to eat to get an adequate amount of protein? Let’s take a look at the list of best fishes that can be included as a part of your daily diet for a healthy lifestyle:
1. Salmon – 20.4 Grams Of Protein Per 100 Grams Of Fish
Salmon is found mainly in the North Pacific Ocean and is considered one of the best sources of Protein. It has an excellent taste that goes very well with many food items. It is highly popular for its Omega-3 content.
100 grams of salmon carries approximately 20.4 grams of protein that makes up nearly one-fifth of the daily requirement for an adult. It works well with Sushi, Pasta, Salmon Steaks, and Burgers. It can be baked or grilled and eaten with vegetables containing high amounts of fiber, thus making it healthier than red meat.
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2. Tilapia – 21.8 Grams Of Protein Per 100 Grams Of Fish
Tilapia is an African food fish that has a lean soft texture with a mild white color. It is also popular for the Omega-3 content that makes it a healthy alternative to meat products. A fillet contains as much as 21.8 grams of protein which makes up nearly one-fifth of the daily requirement for an adult.
Other than being easy to cook, it can be prepared in various ways like poaching or frying. Works well with a side of vegetables. These fish are low in mercury content and can be eaten by pregnant women as well. It’s also rich in vitamins like thiamin, niacin, and Vitamin B-12 that are essential for healthy skin development.
3. Tuna – 22 Grams Of Protein Per 100 Grams Of Fish
Tuna is a big-eye fish that belongs to the mackerel family and is found in all tropical areas around the world. This meaty white fish is an excellent source of Omega-3 fatty acids, thus making it healthy for consumption.
A fillet contains as much as 22 grams of protein which makes up nearly one-third of an individual’s daily requirement. It has rich amounts of vitamins and minerals like phosphorus, iron, magnesium, calcium, zinc, etc.
It can be baked, boiled, or grilled, which makes it easy to eat. Best eaten with vegetables and fruits. Works well with Brown Rice, Tomatoes, salads, sandwiches, and wraps.
4. Halibut – 21.5 Grams Of Protein Per 100 Grams Of Fish
Halibut is a type of flatfish with meaty flesh and mild flavor found in cold-water oceans around the world. Apart from being beneficial for one’s health, halibut is also very tasty and can be prepared in several ways including frying, baking, poaching, or steaming.
The protein content per serving is as much as 21.5 grams helping you meet more than ¼th of your daily requirement if consumed regularly. Halibut is an excellent source of Vitamins A & C and also includes minerals including magnesium, phosphorus & potassium.
Halibut can be eaten with vegetables or fruits and gives you the required proteins to build muscles in your body.
5. Sardines – 19.8 Grams Of Protein Per 100 Grams Of Fish
Sardines are considered the best fish for protein by many nutritionists around the world because they have relatively large amounts of oils and fats that help boost their metabolism rate making it easier for you to burn fat.
Sardine is a small oily fish that has a soft texture and a fairly mild flavor. It is found in both tropic oceans. It is very rich in Vitamin D & B12, high amounts of phosphorous, calcium & iron. It contains as much as 19.8 grams of protein per 100gms of serving to help you meet nearly ⅓rd of your daily requirement if consumed regularly.
They contain a lesser amount of calories as compared to other fishes which makes them a good option for those trying to lose weight. Also used in the preparation of many dishes, sardines have an excellent taste that can make them your favorite snack if you like spicy food. It can also be boiled and eaten with vegetables.
6. Mackerel – 18.6 Grams Of Protein Per 100 Grams Of Fish
Mackerel is a name that refers to a large number of different species, all belonging to the same family Scombridae. It has been eaten since ancient times due to its high nutritional value and its delicious flavor.
A single serving contains as much as 18.6 grams of protein. This oily fish contains high levels of Omega-3 fatty acids, anti-inflammatory vitamins, selenium, and Vitamins A, D & B-12. It also includes minerals like potassium & magnesium.
Mackerels are best eaten with a bit of lemon squeezed on top. They go well with steamed vegetables on the side.
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7. Anchovies – 29 Grams Of Protein Per 100 Grams Of Fish
Anchovies are a popular food in coastal countries around the world, and for good reason – they’re very high in protein. In fact, they have more grams of protein than any other fish (29 per 100g). They also carry nearly 100% of the recommended daily amount of omega-3s.
To make things sweeter, they’re very low in calories and high in vitamin B12. All this combined makes them a great meal for any diet for meat-eaters.
Anchovies are mainly found in the Mediterranean and Atlantic, but can also be found in the Pacific and Indian Oceans. They’re often used as sardine or herring substitutes (they have a very similar taste). In fact, if you’ve ever had one of those fish-flavored potato chips and loved it – surprise! You were eating anchovies.
Anchovies are mainly eaten on pizza, in pasta sauce, or as a sandwich topping.
8. Shrimp – 24 Grams Of Protein Per 100 Grams Of Fish
Shrimp are a tasty treat and a great way to get a lot of protein in your diet. Anything that can boost your protein intake, as well as taste good, is worth considering.
Shrimp may be lower in fat than other types of fish, but it does make up for it with its massive amount of protein. Compared with much other protein-rich fish on this list, shrimp are an excellent addition to your diet.
It’s one thing to obtain quality proteins from fish, but when they taste great then you have found something special indeed! Don’t overlook shrimp’s abilities to satisfy both hunger and tastebuds at once!
Shrimps taste best with fried breadcrumbs and a vegetable garnish.
9. Rainbow Trout – 20 Grams Of Protein Per 100 Grams Of Fish
Rainbow trout are found in many lakes across the United States and is a type of freshwater fish [although it’s referred to, by some, as a sea trout, most likely due to its gray coloring].
These are delicious, high in nutrients, and highly recommended for their ability to boost your protein intake! They have a delicate flavor and can be prepared easily.
Rainbow trout can be cooked using almost any method you like – grilling, baking or even frying work well. The only time you should avoid using these methods is if you plan on poaching your fish as it will hold together better when using other methods like steaming or slow-roasting; plus, poaching makes for a richer tasting dish than baked or fried options do.
It’s hard not to fall in love with rainbow trout after trying it once. Their tenderness comes from the fine line between underdone and overdone; this is achieved by cooking quickly on high heat while turning them regularly to make sure that each part has an equal amount of time on the grill.
It tastes best along with a little lemon sauce to cut through the oiliness of the fish.
10. Pollack – 17.4 Grams Of Protein Per 100 Grams Of Fish
Cod can be quite pricey on some occasions making Pollack a great alternative if you’re looking to save money on food while keeping lean muscle growth top priority.
Cornish Pollack is a great alternative since it is packed with 17.4G of Protein per 100grams of fish. It’s definitely a more affordable way to get your daily requirement too in comparison to some of the others on this list such as salmon.
For every 100g of fish, you will get twice as Omega 3 fatty acids in Pollack as you can get in Cod. Pollack is considered one of the best sources of lean meat and it also contains over 100 percent of your daily vitamin B12 requirement, so it makes for an excellent dinner choice if you’re concerned about getting all your vitamins and minerals in for the day.
Selenium content and phosphorous are also high, at 9.9mg and 108g per 100 grams of Pollack respectively.
Pollack is boneless and has white meat, and has a great flavor. Pollack can be caught in Britain, Europe, and also America. This makes it a very affordable fish to purchase. It tastes great with a salad or simply grilled.
Why Is Fish Protein A Healthier Alternative To Red Meat?
Fish is a healthier alternative to red meat because it contains less saturated fat. In fact, fish contains just two to three grams of saturated fat. Furthermore, fish is generally leaner than ground beef, with about zero grams of fat.
Past studies have found that those who substitute fish for beef were less likely to be obese and had a lower risk for cardiovascular disease. Eating fish on a regular basis will not make your muscles bulky as meat does.
In addition, fish is a good source of omega-3 fatty acids and vitamin D – nutrients that people are often deficient in. The American Heart Association recommends eating at least two servings of fish per week to reap these benefits.
Fish also supplies the body with essential minerals such as iodine, selenium, and zinc which help promote normal cognitive function and maintain healthy skin, hair, and nails.