Mix It Up with Fish!

Want to create meals in minutes? Sick of the same ol’ meals week after week?
Here’s a tip: Go fish! Fish has one of the fastest cooking times among all the protein foods out there (e.g., versus chicken and beef). With so many varieties of fish available at Big Y, the diversity of flavor options can’t be beat!

Fish Nutrition 101

Well before omega-3 fats became all the rage, fish was respectfully noted as a nutrition powerhouse for its abundance of protein and low-fat content. Compared to other sources of animal protein, fish is a nutritious protein bargain. A 3-ounce serving of halibut provides 120 calories and 23 grams protein with only 2½ grams total fat and 0 grams saturated fat. Whereas a 3-ounce sirloin steak provides 190 calories and 23 grams protein with 10 grams total fat and 4 grams saturated fat.

The difference in fat content between white-fleshed fish and “fatty” fish is minimal too, when considering saturated fat content. In comparison to halibut, a 3-ounce serving of salmon provides 180 calories and 19 grams protein with 11 grams total fat and 2 grams saturated fat. Where does all the fat come from? Heart-healthy unsaturated fat such as omega-3s.   

Fishy Options

Just as with anything else, resist sticking with only the tried-and-true fish of your past. Expand your horizon. The possibilities in our Seafood Department are endless. You’ll find sources of low-fat protein that you can prepare rather quickly. Paired with whole grain pasta, rice or bread, and fresh, frozen or canned vegetables, fish can easily become a staple dinner in your household on a weekly basis.

Whether you like it best breaded and baked, sautéed with garlic and olive oil, grilled with dried herbs and spices, or tossed into a warm, rich stew, enjoying fish in at least two meals each week is a tasty way to obtain protein without excess calories or saturated fat. What are you waiting for? Go fish!