Best fish types for weight loss
- Dietitian.Lauren Hmede
- Mar 17, 2019
- 3 min read
Consumption of fatty fish that are rich in omega-3 has been linked to lower risk of cardiovascular disease, rheumatoid arthritis and improved brains and eyes functions. In addition this types of fish is linked to weight loss.
You can get omega-3 from supplements but sure it is better to take omega-3 from fish due to the great nutritional value.
Eating high meal of fatty fish means a lot of calories but consuming fish in moderation along with appropriate cooking method will result in weight loss.
Diet-Friendly Fish with Omega-3
According to the AHA eating fish varieties such as salmon, mackerel, herring, lake trout, sardines and albacore tuna to get your healthy dose of omega-3.
Today we will learn about low calories fish:
Salmon (3 ounces) 175 calories, 10 grams fat, 1.7 grams of omega-3 fatty acids
Anchovies ( 3ounces) 111 calories, 4 grams fat, 1.7 grams of omega-3 fatty acids
Pacific and Jack Mackerel (3 ounces) 134 calories, 7 grams fat, 1.6 grams of omega-3 fatty acids
Pacific Black Cod (3 ounces) 70 calories, 1 gram fat, 1.5 grams of omega-3 fatty acids
Whitefish (3 ounces) 115 calories, 5 grams fat, 1.5 grams of omega-3 fatty acids
Albacore Tuna (3 ounces, canned, packed in water) 109 calories, 3 grams fat, 0.7 grams of omega-3 fatty acids
Atlantic Herring (3 ounces) 134 calories, 8 grams of fat, 1.4 grams of omega-3 fatty acids
Tilapia (4 ounces) 145 calories, 3 grams of fat, 0.1 grams of omega-3 fatty acids
Calorie content listed above is from raw fish form.
Fish itself has zero carbs net amount but preparation method like using flour make fish a source of additional carbs. Baked fish, grilled fish, and broiled fish are usually lowest in calories.
Shellfish and other types of seafood:
Three ounces of shrimps: provides about 100 calories and only 1.5 grams of fat, so they can be a healthy addition to your diet.
Three ounces of steamed scallops: provideabout 95 calories and less than one gram of fat.
Unhealthiest Fish Options
Fish is a very healthy and delicious meal but it doesn’t work with your diet always even it is high source of omega-3 as it provides more calories.
Frying fish is not a good cooking method and it convert fish to unhealthy meals with high amount of saturated fatty acids.
Convenience products like breaded fish sticks, fish tenders, and fish patties are often higher in fat and calories and don't provide as many health benefits as fish that is prepared using low-calorie methods.
For example, a breaded fish fillet provides approximately 350-400 calories and 17-25 grams of fat and up to 5 grams of sugar.
If you are dining out it is better to choose roasted or grilled fish instead of fried or breaded type moreover, ask to have sauces aside from the dish to keep sugar and fat intake under control.
Choosing and Storing Fish:
How to choose the best type of fish according to the following questions?
When was it caught? The fresher the better, fish can be edible for 5 days but it doesn’t taste fresh.
How was it stored? Fish should be chilled immediately after catching, and kept cold through delivery and to the market. Storing fish with temperature fluctuations may lead to poisoning.
How does it look? How does it smell? Fish should smell like seawater and if it has bad odour than it is not fresh. If you are buying fish fillets, look for a moist texture with clean cut edges. If the fish is whole, look for clear eyes and firm texture.
Where is it from? It is better to buy fish from sustainable fisheries. And always choose fish with low mercury level.
What is the best way to prepare this fish? The best way to prepare fish is grilling and roasting instead of frying.
You can use fresh fish within two days or place them in the refrigerator. If you are ready to prepare frozen fish then thaw it in the refrigerator from the night before. Never place fish at room temperature.
Sources:
https://legionathletics.com/healthy-fatty-fish-recipes/
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