15 Low Calorie Fish Recipes (2024)

FAQs

Which fish is lowest in calories? ›

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. Neither has much of a fishy taste.

Poaching and Steaming

Neither poaching nor steaming add oil or fat to the fish, so using these methods won't add calories or change the fats in your fish ( 50 ).

“Think SMASH—sardines, mackerel, anchovies, salmon and herring—when choosing the healthiest fish to eat,” says Amanda Sauceda, a registered dietitian and founder of The Mindful Gut, a nutritional guidance company in Long Beach, California.

Here are some ideas for eating fish every day: Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, which can reduce inflammation and the risk of heart disease.

Studies indicate that a diet rich in high-protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function. Adding fiber-rich foods to meals is also key to keeping off belly fat.

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.

Grilled fish can be an excellent food for people on a weight loss diet who wants to enjoy a nutritious yet delicious meal. Grilling fish is a healthy cooking method without adding fats or oils, making it a low-calorie option.

Some of the best examples of white fish include cod, snapper, flounder, haddock, halibut and grouper. These types of fish are rich in protein as well as important micronutrients, like selenium, vitamin B12, phosphorus and magnesium.

Government dietary guidelines recommend that people eat fish twice a week. And we know that fish are full of omega-3 fatty acids—which can benefit both heart and brain.

What fish should you not eat daily? ›

Don't eat shark, swordfish, king mackerel, or tilefish (sometimes called golden bass or golden snapper) because they contain high levels of mercury. Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury.

Small or short-lived species, such as sardines, shrimp, crab and tilapia, generally have low amounts of mercury. Wild salmon, which eat plankton and small fish, are low in mercury, as are farm-raised salmon, which are fed fish meal containing little mercury.

Absolutely. The good news about fish, shellfish, and crustaceans is that they're low in calories but high in those healthy fats and lean proteins.

White-fleshed fish such as cod and halibut are excellent sources of hunger-satisfying protein with little fat and relatively few calories, but other types of fish, such as salmon, have higher amounts of healthy omega-3 fats.

Calories in poultry such as chicken and turkey are the lowest. Calories in fish depend on whether it is 'oily' (e.g. mackerel, salmon, tuna) or 'white' (e.g. cod, haddock, plaice) - 'white' is lowest. Calories in meat can be reduced by trimming all visible fat and choosing the leanest cuts.

Haddock, pollock, catfish, flounder and halibut are leaner fish containing less omega-3 fats. Omega-3s are called essential fatty acids because they're necessary for health, but your body can't make the good fat on its own — you must ingest it.