Seafood can be a flavorful addition to any diet, but like any other food category, some types are better for you than others. In this article, we’ll discuss which seafood options are the healthiest, along with some recipe suggestions for preparing them.
Salmon
High in omega-3 fatty acids, salmon is a top-tier fish that can be incorporated into a number of different dishes. To make it as healthy as possible, buy it fresh and trim off any extra fat, skin, and dark spots. If you’re in a rush for a quick bite, grab some canned wild-caught Alaskan salmon.
Recipe to Try: Easy Honey Garlic Salmon from Cafe Delites
Shrimp
Shrimp packs a protein punch (a 3-ounce serving has 12 grams of protein and only 60 calories). The best part is that they’re easy and quick to cook.
Recipe to Try: Garlic Butter Shrimp Scampi from Cafe Delites
Sardines
These canned little guys can easily be placed on the “superfoods” list. Not only do they have 300 mg of omega-3 fats per 3 ounces, but they also have a ton of vitamin D. They’re also relatively inexpensive. You can also consider similar fish options, like herring or pilchard.
Recipe to Try: Cilantro-Lime Sardine Salad in Avocado Halves from The Kitchn
Cod
Cod may be bland in taste and flaky in texture, but if you season and sauté it the right way, you can have a delicious meal. Cod is also an excellent source of phosphorus, niacin, and vitamin B-12. Plus, a 3-ounce portion has 15-20 grams of protein!
Recipe to Try: Garlic Herb Baked Cod from Downshiftology
Crab
Crabs can be expensive (that’s why many restaurants put “Market Price” on their menus), but the meat inside is worth it. Once you get the hang of breaking down the claws, the juiciness will easily get you hooked and wanting more. Crab also boasts a ton of protein (24 grams per cup) and is just 80-100 calories per serving. Add omega-3 fatty acids to the nutritional value, and you’ve got a primetime meal.
Recipe to Try: Crab Legs with Garlic Butter from Dinner at the Zoo