Nutrition

The Best High-Protein Seafood Options

Pick your protein catch of the day.

6 Fish Alternative Recipes

There are so many fish in the sea, but which one to choose? Look for those that are high in muscle-building protein and heart-healthy omega-3 fats but are relatively low in mercury. Below, a few of our favorite types and their protein and mercury levels per 3.5-ounce serving. For more details on mercury levels, check the Seafood Watch List at montereybayaquarium.org.

Fish

  • Alaskan Sockeye Salmon: 26g (low mercury level)
  • Atlantic Salmon: 25g (low mercury level)
  • Sardines: 24g (low mercury level and high in Omega 3's)
  • Albacore Tuna (canned in water): 23g (moderate mercury level, aim for no more than 6 servings a month)
  • Tilapia: 22g (low mercury level)
  • Halibut: 22g (moderate mercury level, aim for no more than 6 servings a month and high in Omega 3's)
  • Flounder: 15g (low mercury level)

Smart Shellfish

  • Clams: 25g (low mercury level)
  • Shrimp: 24g (low mercury level)
  • Mussels: 24g (low mercury level)
  • Scallops: 20g (low mercury level)
  • Lobster: 19g (moderate mercury level, aim for no more than 6 servings a month)
  • Oysters: 19g (low mercury level)
  • Crab: 17.3g (low mercury level)

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