Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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November 23, 2023
Seafood offers many health benefits, but many Americans don’t consume nearly enough. While many types of seafood contain healthy proteins and omega-3 fatty acids, some types are healthier and more nutritious than others. The most nutritious seafood available contains the most beneficial nutrients relative to calorie content. So, next time you plan a meal and want to add nutrient dense seafood to the rotation, consider cooking up one of the following types.
It’s no secret that salmon is among the healthiest seafood available. Chock full of omega-3s, salmon also contains protein, antioxidants, B vitamins, magnesium and potassium, among other health benefits. As an added bonus, salmon is super versatile and ideal for breakfast, lunch or dinner. Try using a smoked variety atop a bagel with cream cheese and tomato, or serve it up for lunch or dinner alongside brown rice or fresh veggies.
Sardines are underrated, and they’re also one of the most nutritious seafoods you can enjoy. While a single cup delivers all the vitamin D and vitamin B12 you need in a day, sardines also contain hefty amounts of other good-for-you nutrients, including calcium, iron, copper and phosphorous. While eating sardines straight from the can is a popular choice, many people also put them on crackers or mix them into dips or salad dressings, among other common uses.
Economical and packed with omega-3 fatty acids and vitamin D, herring is a smart choice if you struggle to get enough sunlight during the day. As an added bonus, herring has a very low mercury content, which means it’s one of the safest and cleanest foods that come from the ocean. While you can enjoy herring pickled or cured, you may also want to try baking it with onions and herbs or grilling it in sunflower or vegetable oil before topping it with a healthy, tasty sauce.
Shellfish, like clams, oysters, lobster and shrimp, are also among the most nutrient dense seafoods. Even small servings deliver hefty doses of vitamin B-12, which boosts energy and brain health, but many types of shellfish also contain iron, selenium, potassium and other beneficial nutrients. Try swapping out ground beef or chicken for shrimp, scallops, mussels, squid or clams next time you make pasta, or start your morning on the right foot by mixing them into scrambled eggs or an omelet.
Don’t sleep on canned tuna! Affordable and easy to find, canned tuna is portable, versatile and long-lasting. It’s also low-calorie, nutrient-dense and a fantastic source of protein and omega-3 fatty acids. If you like tuna salad, you can put it over a traditional salad to get your fix of veggies, and tuna salad also makes for a tasty tuna melt, if you're looking for something more substantial. You don’t necessarily have to mix it with mayonnaise, though. Try combining it with extra-virgin olive oil or enjoying it straight out of the can or package for an easy, low-cost lunch or dinner.
Low in fat and high in protein, cod is a great option for you if you prefer a milder fish flavor. Tasty and easy to prepare, it’s delightful grilled, baked and topped with herb butter, among other popular preparation styles. Cod is also rich in vitamins and minerals and can help enhance heart health, regulate blood pressure and help prevent cardiovascular disease, among other notable health benefits it offers.
A smart choice for you if you find sardines or salmon to be a bit “too fishy,” steelhead trout is a tasty substitution for salmon that offers many similar health benefits. For starters, it contains a healthy dose of omega-3 fatty acids. It also delivers a big dose of vitamin C, vitamin B-12 and other vitamins and minerals known to boost bone and heart health. Not sure how to use or prepare steelhead trout? Cook it up and top it with butter, garlic and shallots, or try it with a Dijon mustard sauce if you’d prefer to leave out the butter.
It’s often the key ingredient in fish sticks, and it’s also a popular choice among children and adults who prefer a milder fish flavor. What makes Alaskan pollock so nutrient-dense, though, is the heavy dose of omega-3 fatty acids it contains. In addition, it’s a great source of lean protein, selenium, phosphorous and vitamin B-12. There are also many ways to prepare Alaskan pollock that don’t involve frying. Try mixing it into a seafood stew, baking it topped with butter and bread crumbs, or adding it to taco shells or tortillas to create some fresh, tasty fish tacos.
Need a hand creating a custom meal plan that includes nutrient dense seafood and other healthy options? Try our custom meal plan generator for personalized dietary recommendations based on your size, age, activity level and nutrition goals.
