It is no secret that consuming fish is good for us. This is because it is a high protein, low calorie, nutrient dense source that is filled with omega 3 fatty acids (a fat that is crucial for body and brain health). Fish contains good amounts of iodine, vitamin D and various other vitamins and minerals that are essential to our diet.
Many studies have linked consuming more omega 3 fatty acids found in fish can lead to lowering the risk of heart attacks and strokes, reduced risk of diabetes type 1 and autoimmune diseases as well as lowering the risk of Alzheimer’s, increasing the grey matter in your brain and protecting your vision in old age.
The only potential down side to consuming fish on a regular basis is watching out for mercury contamination. “It’s important to choose wisely when selecting high-protein fish in order to limit mercury exposure risk.” Says Shannon George former editor-in-chief of the trade magazine “Prime”. So to reduce your risk of over contamination of mercury choose your meals with low mercury sources such as shrimp, salmon, canned light tuna and cod. Also if given the choice choose wild caught fish over farmed.
Adding fish to your diet for long term health benefits as well as short term or trying to slim your waist line is an absolute no brainer. Here are 4 nutrient filled, high protein, low calorie, low mercury fishies you should start chowing down on today.
At only 291 calories per 6 ounces, Salmon packs a hefty amount of protein containing almost 41g! Add minced garlic, lemon, capers and fresh rosemary.
2. Canned Tuna
A 5 ounce can of tuna comes out at 240 calories and packs 54g of protein. Mix this up with Chobani plain yogurt, garlic salt, pepper and chopped celery or pickles and you have a tasty, healthy, protein packed tuna salad.
A 6 ounce portion of cod contains 139 calories and packs 30g of protein. Oven baked add some lemon, parsley and paprika.
6 ounces of this yummy shell fish holds 180 calories and reaches almost 35g of protein. Pan fry some of these with coconut oil, minced garlic. add them to some corn tortillas, fresh pico, and some greens for some healthy street tacos.