Salmon and tuna are already a diet staple (we hope). Cast a wider net and enjoy these other fish with healthy benefits. We asked nutritionist Elizabeth Fassberg, R.D., for five nutritious, high protein options. Then we turned to Eric Ripert, a seafood expert and judge on Bravo’s Top Chef, for tips on making your catch tasty, too.
This savory, slightly fatty member of the tuna family has almost a gram more healthy omega-3s (which boost your heart and cardiovascualr system) per serving than salmon.
Make It: It’s great on the grill, or to neutralize its slightly potent flavor, Ripert suggests baking with onions, garlic, and olive oil.
Per 3 ounces: 114 calories, 22 g protein, 2 g fat
Another excellent source of omega 3s, but also, 3 1/2 ounces contains just 195 calories and 49 mg of cholesterol.
Make It: Try it as the Japanese do: marinate overnight with miso and broil the next day.
Per 3 ounces: 89 calories, 20 g protein, 1 g fat
This farm-raised fish is not only inexpensive, but also incredibly low in fat (2 grams) and calories (109) per 3 ounce serving.
Make It: Add some extra flavor by broiling with your favorite spices and herbs, plus a dash of garlic and olive oil. Small kitchen? This is the fish for you! “You could even make it in a conventional toaster-oven and it will still be a delicious meal,” says Ripert.
Per 3 ounces: 109 calories, 22 g protein, 2 g fat
Rhis firm, mild and sweet fish is a traveler (going from salt water to fresh to spawn), so most experts recommend sticking with farm-raised bass to minimize your risk of harmful contaminants.
Make it: Poaching is usually best for maintaining the fish’s delicate flavor. Toppings like vinaigrette, soy, ginger, or teriyaki will keep it light and rich.
Per 3 ounces: 105 calories, 19 g protein, 3 g fat
A relative of salmon and trout, this pink-fleshed fish comes from icy waters and is an excellent source of protein (21 g per 3.5 oz) with minimal saturated fat.
Make It: Try baking it (skin on) until the outside is very crispy. Or make a stew—rich vegetable broths complement the meat’s taste.
Per 3 ounces: 137 calories, 21 g protein, 6 g fat
Not a big fish fan? This omega-3 packed catch from “down under” is one of the least fishy-tasting available.
Make It: Saute or grill it outdoors. “The fillets are usually thicker and will give you a very sweet, almost buttery flavor,” says Ripert.
Per 3 ounces: 90 calories, 23 g protein, 2 g fat
A whale of a fish—some weigh up to half a ton—it packs ample vitamins and nutrients, including large shots of B6 and B12.
Make It: Despite it’s size, halibut’s flavor is very delicate. “Definitely poach it,” says Ripert. “Otherwise, you’ll likely ruin its taste.” Marinate fillets with a bit of butter and lemon juice to increase acidity. If you’re feeling like a gourmet, serve raw, thin slices as a carpaccio.
Per 3.5 ounces: 119 calories, 23 g protein, 2 g fat