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No matter which type you choose, six ounces of seafood delivers about 40 grams of protein. All seafood contains omega-3 fatty acids, but fatty fish like salmon and mackerel have more of these fats, crucial to heart health and brain function. Since fish can carry high levels of mercury and PCBs, it pays to be conscious of which type you eat and how often. For a full breakdown on healthy seafood varieties, visit the EDF's site on seafood alerts.

Choose wild Alaskan salmon for 42 grams of protein and 2,400 mg of omega-3 fatty acids per six-ounce serving. An equal portion of tilapia has the same amount of protein but only 400 mg of omega-3s. Protein power: Excellent.