According to the National Chicken Council, Americans eat only 15 pounds of fish and shellfish each year when compared with chicken that is consumed a whopping 91 pounds every year.
Although there is nothing wrong with those chicken breasts, sometimes they could be really boring. To overcome such boredom, you can start including fish in your diet. Fish also has flavor and carries omega-3 fatty acids that help save your heart. Furthermore, it is rich in vitamin D, which can help boost your immune system.
And more importantly, fish is loaded with protein – sometimes a lot of protein – depending on the type of fish.
According to the USDA Nutrient Database, here is the list of the fish containing the highest protein.
Yellowtail
One four-ounce fillet of yellowtail has a potent 34 grams of protein and 212 calories. When compared with chick breast, you are saving at least 100 calories. Plus, yellowtail tastes amazing.
Tuna
Four ounces of tuna contain 33 grams of protein and 225 calories. And there is no need to panic about its mercury content. The FDA recently issued a statement, “Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.”
Anchovy
Four ounces of anchovy contain 52 grams of protein and 378 calories. Anchovies are also high in omega-3 fatty acids. They also have a delicious flavor.
Coho Salmon
Coho salmon is a low-calorie, high-omega-3 wild fish, which contains 31 grams of protein and 209 calories. Its flavor is almost sweet and intensely refreshing, so you do not need to do anything to enhance its taste.
Trout
A four-ounce fillet of trout will have at least 30 grams of protein and 215 calories. The flesh is extremely tender and tasty.
Snapper
The nutritional profile of snapper is 30 grams of protein with 145 calories for a four-ounce fillet. Snapper is a firmer-flesh fish, so it a great option to grill.
Tilapia
In one fillet of tilapia, you will find approximately 23 grams of protein with only 111 calories. To make a tasty recipe, make sure you marinate this fish and then cooking it in a hot cast-iron pan. It is perfect when it is flaky.
Bluefish
Four ounces of bluefish contains nearly 30 grams of protein along with 180 calories.
Pollock
Pollock is a solid nutritional pick with 28 grams of protein and 134 for every four-ounce.
Grouper
Grouper is actually a nutritional-winning fish at 28 grams of protein with 134 calories per four-ounce serving.
Sardines Sardines are rich in omega-3 fatty acids and four-ounce fillet will give you 28 grams of protein and 236 calories.
