5 Healthy Fish to Eat for Weight Loss

Article posted in: Nutrition
healthy fish tuna

Fish is a great source of protein and healthy fats. Regularly incorporating fish into your diet can provide a whole range of health benefits, making it the perfect addition to your weight loss menu. According to the Environmental Defense Fund, oily fish are particularly beneficial because of their omega-3 fatty acids or “good” fats, which help promote cardiovascular health and decrease inflammation.

The Dietary Guidelines for Americans and the American Heart Association (AHA) recommend eating two servings of fish each week for better health. According to the AHA, fish is a great option for weight loss because it’s low in calories yet high in protein. Grab your grocery list and keep reading for our top five fish picks!

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Here are five healthy fish for your low-carb diet:

1. Salmon


According to Medical News Today, salmon is an excellent source of vitamin D and calcium. Salmon is also rich in high-quality protein. Protein helps maintain muscle mass during weight loss! Keep in mind that wild-caught salmon typically has more nutrients than farmed varieties, says Medical News Today. Our Five-Spice Grilled Salmon is just the recipe to turn to when incorporating salmon into your weekly meals. Marinated in ginger and fresh limes, this entrée is easy, tasty and packed with healthy ingredients!

2. Cod

healthy fish

High in protein but low in calories, fat and carbs, cod keeps you full without any extra baggage. According to Healthline, a three-ounce serving of cooked cod contains 90 calories, about one gram of fat and a whopping 19 grams of protein! It’s a mild, flaky white fish that is extremely versatile. The Palm’s very own Healthy Cod Chowder boasts the decadence of a comforting homestyle meal with the healthiness to accommodate any diet. You can also try cod in our recipe for Nut-Crusted Fish with Herbed Tahini Cheese Sauce!

3. Tuna

healthy fish tuna

Sometimes the biggest challenge when trying to lose weight is time. Tuna is the perfect go-to for a quick, easy meal that will keep you fuller longer. According to Women’s Health, choosing a can of light tuna packed in water (instead of oil) can save you some major calories. So, rather than reaching for that lunch you will regret later, grab a can of tuna that you can add to a salad, pair with crackers or even eat alone! Hearty salmon steaks are also great when pan-seared or grilled. Pair them with fresh herbs and steamed veggies. Try our recipes for a Pan-Seared Tuna Salad, Grilled Tuna with Teriyaki Glaze and Open-Faced Avocado Tuna Sandwich!

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4. Halibut

healthy fish

Not the biggest fish fan? Try halibut! It has a mild flavor that is not too “fishy.” Medical News Today attributes halibut as being an excellent source of potassium and vitamin D, as well as packed with protein. The Palm’s Halibut with Tapenade in Parchment easily fits into a low-carb diet. Made with just a few simple ingredients, this is a simple dish for first-time fish eaters and chefs.

5. Sardines

healthy fish

Again, this is a great option when time is limited. According to Medical News Today, “Sardines are rich in calcium, iron, selenium, protein, vitamin B-12, and omega-3 fatty acids.” Canned sardines are a quick and easy way to add some protein to your meals. Try sardines on the grill or toss them onto a salad. You can even use them as a topping for cauliflower crust pizza or turned into tacos with guacamole, salsa and riced veggies.

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