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Protein in fish

Many people in the West are familiar with fish, whether as a sea food or a symbol of Christianity. As this article is not concerned about the fish as a symbol for Christ and the religion that he founded, we can then assume that the focus will be on fish.    Now we know the fish are a good source of the healthy omega fatty-3 acids, but which fish are the best sources of protein?

Fish, like meat, is a better source of protein than many vegetables.  The reason is simple, as an animal the fish have already built up the necessary amino acids to make up their muscles and other tissues.   They also tend to be lower in fat in general and much lower in the unhealthy fats than white meat or chicken.

The health benefits of fish are undeniable, but which sources of fish are the best sources of protein?   Depending on the type of fish, a serving of fish has somewhere between 16-22 grams of protein per serving.  Much like land based meats are divided into red and dark meats, fish are divided into oily fish and white fish. 
Oily fish in general will have more protein than white fish, but this is not a hard and fast rules, because how many grams of fat depends on the fish itself in question.

The white fish with the most protein per serving are cod fillets, battered fillets, haddock fillet, battered haddock, mullet, sole, monkfish and lobster.  For those of on a budget using lobster as our main sources of protein may be tempting but an unrealistic goal.   Cod is not necessarily a tasty meal, although haddock is readily available and in the price range of most people.  

Now for those who prefer oil fish such as trout or even tuna, the good news is that these tend to be just as high as protein.  (Tuna only counts as an oily fished when it is packed in oil.  When it it is packed in water, it counts as a member of the whitefish group.   The oily fishes that are the highest in protein are anchovies, tuna in brine, salmons and sardines in oil.   The corresponding downside to eating oily fish as a source of protein is that oily fish are also higher in fat, and if we are following the food pyramid guide on how to eat a balanced diet we know that fats are something we should use sparingly in our diet.

But fish is an excellent protein source and a good addition to the diets of most people for its other benefits.   In most cases, substituting a meal where a steak, hamburger or pork would have been eaten for a fish fillet once or twice a week will be helpful, but the good news is that fish is just as high in protein as many of the red meats and poultry.   Next time you go fishing, feel free to keep that trout to eat, it is good for you.  It is also tasty or so I have been told.