SEAFOOD
Bass
All about that bass! Whether you eat freshwater or sea bass, one serving is low in calories and an excellent source of protein, selenium and essential omega-3 fatty acids. While both types contain the same nutrients, they have varying amounts of some, such as vitamins B12 and B6. But, be careful about how much bass you eat per month; because of its mercury content, pregnant women and children should limit the amount they eat because mercury interferes with normal development of the nervous system.
Nutritionals
Protein
Selenium
Omega-3 Fatty Acids
Vitamin B12
Vitamin B6
Potassium
Magnesium
Health Benefits
Protein aids in muscle growth/development
Great for weight management
Promotes heart health
Mercury presents concerns for pregnant women & children
Clams
Not just for clam chowder, clams can be eaten raw, steamed, boiled, baked or fried. Clams are part of the Mollusk family of shellfish; the meat inside the clam is white, but the shells come in a variety of colors. Clams are harvested along the Pacific, Atlantic and Gulf coasts, each yielding different varieties. Regardless of the variety, clams provide an excellent source of protein, vitamins and minerals. For example, a serving of clams (roughly 9 cooked clams) has more iron than a 3 oz serving of beef, making it a great food for anyone concerned with iron deficencies.
Nutritionals
Protein
Iron
Phosphorous
Copper
Selenium
Zinc
Potassium
Omega-3 Fatty Acids
Health Benefits
Protein aids in muscle growth/development
Great for weight management
Promotes heart health
May help lower cholesterol
Cod
The cod you buy may come from the Atlantic Ocean or the Pacific Ocean. Both types are very similar in taste and nutrition, but Pacific cod provide larger, thicker fillets. Cod is provides lean protein, and is a good source of heart-healthy omega-3 fatty acids. Because of its mercury content, pregnant women and children should limit the amount they eat because mercury interferes with normal development of the nervous system.
Nutritionals
Protein
Selenium
Omega-3 Fatty Acids
Vitamin B12
Potassium
Magnesium
Health Benefits
Protein aids in muscle growth/development
Great for weight management
Promotes heart health
Mercury presents concerns for pregnant women & children
Crab
Maybe being crabby is a good thing! Crabs are classified as Crustaceans, and come in a number of varieties, including Alaskan King, Blue, Snow, Soft-shell and Stone. For a minimal amount of calories, plan, steamed crab meat offers lots of protein, a multitude of minerals and several B vitamins. Be careful about which varieties you choose though; some types are much higher in sodium and cholesterol than others, which can be detrimental to those already at risk for heart disease.
Nutritionals
Protein
Vitamin B12
Vitamin B6
Zinc
Copper
Health Benefits
Protein aids in muscle growth/development
Great for weight management
Promotes healthy nerve function
Flounder
Flounders are flat fish found dwelling at the bottom of the ocean. Flounder is a low-energy dense food, which means it has few calories compared to its weight. Including more low-energy dense foods in your diet helps you feel full on fewer calories, which can help with weight management. Flounder is also a great source of protein and essential minerals, like magnesium and phosphorous.
Nutritionals
Protein
Vitamin B12
Vitamin B6
Phosphorous
Magnesium
Selenium
Health Benefits
Protein aids in muscle growth/development
Great for weight management
Promotes heart health
Good source of energy
Haddock
Haddock is a saltwater fish that's very popular as food; along with Atlantic cod and plaice, haddock is one of the most popular fish used in British fish and chips. When it's not battered and deep fried though, haddock is a great source of low-fat protein and essential minerals. In particular, haddock is a great source of selenium; one 3 oz serving of cooked haddock provides close to 50% of the recommended dietary intake. Selenium has been linked to helping prevent cancer, heart disease and diabetes. A lack of selenium has also been tied to a weakened immune system, so eat up!
Nutritionals
Protein
Vitamin B12
Vitamin A
Selenium
Phosphorous
Magnesium
Potassium
Iron
Calcium
Zinc
Copper
Manganese
Health Benefits
Protein aids in muscle growth/development
Great for weight management
Anti-carcinogenic properties
Promotes heart health
Halibut
Why should you eat fish? Not just for the halibut! All jokes aside, halibut is a good source of Omega-3 fatty acids, which promote heart health by decreasing the risk of irregular heartbeat, reducing triglyceride levels and slowing the growth of plaque in the arteries. Halibut is also a great source of protein and other essential vitamins and minerals.
Nutritionals
Protein
Omega-3 Fatty Acids
Vitamin B12
Vitamin B6
Selenium
Phosphorous
Magnesium
Iron
Calcium
Zinc
Health Benefits
Protein aids in muscle growth/development
Promotes heart health
Aids in weight management
Anti-carcinogenic properties
Lobster
Lobster isn't just for fancy black tie affairs, and makes a welcome addition to a health-conscious diet. It provides a good amount of protein and bone strengthening minerals like calcium and phosphorous in just a 6 oz serving. But watch out for some traditional lobster dishes, like lobster rolls or dipping it in drawn butter; they come loaded with fat, which reduces the nutritional value of the meat. Lobster is also relatively high in sodium and cholesterol, so if you already suffer from high cholesterol or hypertension, limit your intake.
Nutritionals
Protein
Vitamin B12
Calcium
Choline
Phosphorous
Health Benefits
Protein aids in muscle growth/development
Can help strengthen bones
Choline supports cognitive function
Mahi Mahi
If you're looking for a low-fat fish to make a healthful addition to your diet, look no further than mahi-mahi, also called dolphinfish. Mahi-Mahi generally has a lower mercury content than other saltwater fish, making it a healthier alternative to similar-tasting but mercury-laden fish, such as swordfish. It boosts your intake of minerals, especially potassium and selenium, providing more than your entire recommended daily intake of selenium in one 6 oz portion.
Nutritionals
Protein
Vitamin B6
Vitamin B5
Selenium
Potassium
Health Benefits
Protein aids in muscle growth/development
Can help lower blood pressure
Selenium helps boost immune system
Mussels
Mussels are a type of shellfish related to scallops, oysters and marine clams. An acquired taste for some due to their strong flavor and chewiness, mussels are a particularly nutrient-dense food. Ounce for ounce, like many seafood's, mussel meat provides similar protein content as a serving of chicken or beef, but with considerably less fat, particularly less saturated fat. Mussels are also a great source of B vitamins, manganese and selenium.
Nutritionals
Protein
Vitamin B12
Selenium
Manganese
Folate
Iron
Vitamin B6
Zinc
Health Benefits
Protein aids in muscle growth/development
Great for weight management
Boosts the immune system
Supports thyroid function
Promotes strong bones
Orange Roughy
Orange Roughy is a saltwater fish that dwells near the bottom of the ocean; it is a mild, white fish similar in texture, taste and nutritional value as tilapia. While it's similar to tilapia, there are a few notable differences; for example, orange roughy has less saturated fat and less calories per serving than tilapia. Orange Roughy has been overfished in the last few decades, and also has a relatively high mercury level compared to other fish, decreasing its popularity as a seafood choice in recent years.
Nutritionals
Protein
Vitamin E
Selenium
Health Benefits
Protein aids in muscle growth/development
Great for weight management
Boosts the immune system
Tuna
una, classified as a fatty fish, includes several different species, with the most widely known being albacore. Whether you eat fresh tuna steaks or tuna in a can, eating tuna contributes to a healthy diet. Although tuna contains mercury, like other types of seafood, tuna provides complete protein, along with a wide variety of vitamins, minerals and omega-3 fatty acids with very little saturated fat.
Nutritionals
Protein
Omega-3 Fatty Acids
Selenium
Niacin
Vitamin A
Phosphorous
Health Benefits
Protein aids in muscle growth/development
Helps control blood pressure & cholesterol levels
Supports healthy skin, teeth & bones
Salmon
Salmon is a type of fish found in both fresh and salt water. Sockeye, pink, coho, chum, chinook, and Atlantic are all different species of salmon. Salmon has considerable health benefits; when baked, broiled, seared or grilled, salmon is among the most heart-healthy of dishes.
Nutritionals
Protein
Omega-3 Fatty Acids
Selenium
Vitamin D
Vitamin B12
Vitamin B6
Phosphorous
Thiamine
Niacin
Health Benefits
Protein aids in muscle growth/development
Promotes cardiovascular health
Supports neurological health
Helps strengthen bones
Supports healthy thyroid function
Source: https://www.swiig.com/swiig-life/food-for-life/whole-foods-the-basics/meat-seafood/seafood