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When it comes to losing weight, seafood and fish are among the healthiest protein sources you can include in your diet. Packed with lean protein, omega-3 fatty acids, and essential nutrients, these foods help boost metabolism, curb hunger, and promote overall health. Here’s a guide to the best seafood and fish for weight loss, along with tips on how to prepare them to maximise flavour while keeping the calories low.
1. Salmon
Salmon is a powerhouse when it comes to weight loss. It's rich in protein and loaded with omega-3 fatty acids, which have been shown to reduce inflammation and help regulate metabolism. Additionally, the healthy fats in salmon can keep you feeling full for longer, reducing the urge to snack.
How to Prepare It:
Grilled: Brush salmon with a bit of olive oil, sprinkle with herbs like dill and lemon juice, and grill it for about 10 minutes. Grilling keeps the fish flavourful without adding extra fats.
Baked: For an even leaner option, bake salmon with a seasoning mix of garlic, pepper, and fresh thyme.
2. Tuna
Tuna is a low-calorie, high-protein fish that's perfect for weight loss. It’s lean, meaning it doesn’t contain a lot of fat, yet still offers essential omega-3s. Canned tuna, especially packed in water, is an affordable and convenient option for quick meals.
How to Prepare It:
Salad: Mix tuna with a bit of mustard, Greek yogurt, and lemon juice for a tangy and low-calorie tuna salad. Serve over leafy greens for an extra nutrient boost.
Tuna Steaks: If using fresh tuna steaks, sear them lightly on a hot skillet for about 2 minutes per side, leaving the inside tender. Pair with a side of steamed vegetables for a satisfying meal.
3. Cod
Cod is a mild-flavoured white fish that’s low in calories and fat but high in protein. Its delicate texture makes it a versatile choice for various dishes. The lean protein in cod can help you build muscle, which in turn can boost your metabolism and aid in weight loss.
How to Prepare It:
Baked: Season cod fillets with garlic, paprika, and lemon, and bake. This simple preparation keeps the fish light and healthy.
Steamed: Steaming cod is another healthy option, preserving its delicate texture. Serve it with a drizzle of olive oil and a sprinkle of fresh parsley for added flavour.
4. Shrimp
Shrimp is incredibly low in calories yet rich in protein, making it an excellent option for anyone looking to shed pounds. A 3-ounce serving of shrimp contains around 20 grams of protein and fewer than 100 calories, making it ideal for weight loss meals.
How to Prepare It:
Stir-Fried: Stir-fry shrimp with colourful vegetables like bell peppers, broccoli, and spinach in a non-stick pan. Use just a splash of low-sodium soy sauce for flavour without adding extra calories.
Boiled: Boiling shrimp is the healthiest way to prepare. Serve them chilled with a light, homemade cocktail sauce made with tomato paste and lemon juice for a quick and easy meal.
5. Mackerel
Mackerel is another fatty fish that is rich in omega-3 fatty acids and packed with nutrients. Its high fat content may make it slightly higher in calories than other fish, but the omega-3s and lean protein can help improve metabolism and keep you satisfied.
How to Prepare It:
Baked: Mackerel is great when baked with herbs like rosemary and lemon. Simply wrap it in foil and bake.
Smoked: Smoked mackerel is a flavourful option that pairs well with salads or on whole-grain crackers.
6. Halibut
Halibut is a lean, firm-textured white fish with a mild flavour. It’s low in fat and calories, making it a great addition to a weight loss meal plan. It also provides a good amount of potassium and magnesium, both of which are essential for proper muscle function and metabolism.
How to Prepare It:
Pan-Seared: Lightly season halibut with salt and pepper, and sear it in a non-stick pan with a bit of olive oil. Cook for about 4 minutes on each side until the flesh is opaque.
Poached: Poaching halibut in vegetable or chicken broth is another low-calorie method that enhances its delicate flavour. Serve it with a side of steamed veggies or quinoa for a complete meal.
When prepared properly, seafood and fish can be an essential part of a weight loss diet. They’re low in calories, high in protein, and packed with healthy fats that can boost your metabolism and keep you feeling full. The key is to use cooking methods like grilling, baking, steaming, or boiling to keep your dishes low in calories and fat. Incorporate a variety of seafood into your weekly meal plan to take advantage of the health benefits each type of fish provides while adding delicious diversity to your diet.