Seafood is recognized as a beneficial addition to our diet. It is high in Omega-3 fatty acids and is a good source of iron, zinc and selenium. Seafood from cold water contains the highest levels of Omega-3 fatty acids. It is recommended to include Seafood in your diet 3-4 times a week.
The color of the fish is a good indication of it's fat content. The lighter in color the flesh is the lower in fat content. Examples of low fat seafood are; cod, halibut, flounder, haddock, red snapper, clams, mussels, lobster, crab and sole. All shellfish are considered to be low in fat. Medium fat fish include swordfish and bluefish. The seafood with the highest fat levels are salmon, sardines, herring, trout, tuna and mackerel. Salmon although in the high fat grouping is very low in cholesterol. Most seafoods are lower in fat than other protein sources.