Seafood can be rich sources of protein and can be considered for regular consumption. They also have essential amino acids and are low in saturated fats so they can be made a part of balanced meals and aid your wellness journey. Here are some seafood options which have a good amount of protein.
3.
Salmon is not only rich in omega-3 fatty acids but also a great source of protein. A 3-ounce serving of cooked salmon provides around 22 grams of protein. Salmon is also versatile enough to be included in various cuisines.
4.
Tuna is another protein powerhouse, with a 3-ounce serving of canned tuna and it offers approximately 20 grams of protein. Fresh tuna is also a fantastic protein source and can be grilled, seared, or eaten raw as sushi.
5.
Shrimp is low in fat and calories but high in protein. A 3-ounce serving of cooked shrimp provides about 18 grams of protein. It's versatile and can be added to salads, stir-fries, pasta dishes, or enjoyed as a standalone appetiser.
6.
Cod is a lean white fish that's mild in flavor and high in protein. A 3-ounce serving of cooked cod contains around 19 grams of protein. It can be baked, broiled, grilled, or pan-seared for a quick and healthy meal.
7.
Crab meat is deliciously sweet and packed with protein. A 3-ounce serving of cooked crab offers approximately 16 grams of protein. Enjoy it in crab cakes, salads, or simply steamed with melted butter for dipping.
8.
Sardines may be small, but they're loaded with protein and omega-3 fatty acids. A 3-ounce serving of canned sardines provides about 21 grams of protein. Enjoy them on toast, in salads, or straight from the can as a nutrient-rich snack.
9.
Mussels are a nutritious and protein-rich shellfish option. A 3-ounce serving of cooked mussels offers around 20 grams of protein. They're delicious steamed in a flavourful broth or served in pasta dishes and seafood stews.