One fish, two fish, red fish, blue fish – The most nutritious types of fish

4 Jul


When it comes to eating clean, many people have the idea that the only “clean” sources of protein are chicken and turkey – people forget about all of the delicious and nutrient-dense kinds of fish that are available to us.

Many consider fish to be one of the healthiest foods on the planet. Fish is high in protein, which is great for building muscle and has Omega-3s fats, which is great for the health of the brain and heart and overall health. Fish can also raise good cholesterol, and lower “bad” cholesterol.



For most people, fish = salmon. Salmon is widely consumed and can be cooked in a variety of ways (nothing beats grilled salmon on the BBQ…). Wild (Pacific or Alaskan) Salmon is the most nutritious and has the best quality of Omega fats. Farmed (Atlantic) Salmon is less nutritious and has lower quality fats.

Per 112g

Calories: 170

Protein: 24g

Fat: 8g

Salmon is great, but there are so many more awesome types of fish out there, let’s take a look at some!



Herring is a smaller fish that is loaded with Omega-3s as well as Vitamin B12 and Vitamin D.


Calories: 180





Flounder can be found in most supermarkets. It’s a whitefish that is low in fat and is both cheap and easy to cook! It is also a good source of Selenium.

Per 112g

Calories: 104

Protein: 20g

Fat: 0g



Mackerel has more than twice the amount of Omega-3s per serving compared to Salmon. It is also high in Vitamin B12, Vitamin D and Phosphorus.

Per 112g

Calories: 230





Snapper is great for building lean muscle. It is high in protein and low in fat. It is also a great source of Selenium. Plus it’s delicious!

Per 218g

Calories: 218

Protein: 45g

Fat: 3g


halibut fish sticks5

Halibut is another white fish that is loaded with protein, which makes it great for building muscle.

Per 204g

Calories: 224g

Protein 42g

Fat: 5g

Striped bass


Striped Bass is a great source of Omega-3s. It is actually better to buy farmed striped bass due to the fact that wild striped bass contains more pesticides.

Per 159g

Calories: 154

Protein: 28g

Fat: 4g

As you can see fish are extremely nutritious, and there are tons of great recipes if you are worried about that fishy taste. I highly recommend adding fish into your meat protein repertoire! Stay tuned for some good fish recipes!



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