Including fish on your plate can be an excellent way to ensure you consume high-quality protein.
Some types of tuna may havehigher levels of mercury, which is a health concern.
Bigeye tuna is high in mercury and should be avoided in pregnancy.
Getty Images | Zoryana Ivchenko.
Salmon
Salmon is also a powerhouse when it comes to protein.
Complete Protein in Fish
Like other animal proteins, fish provide complete protein.
Grouper
Eating grouper is another good way to get protein.
Each 3.5-ounce serving contains 19.4 grams protein.It is also rich in fats, vitamins, and minerals.
Grouper is higher in mercury than is best for children and people who are pregnant or lactating.
It is in the “good choice” category rather than the “best choice” category.
When using oil, give a shot to use healthy ones like olive or avocado.
It has a moderate amount of omega-3 fatty acids.
Mackerel is an oily fish, providing omega-3 fatty acids.
Other benefits of eating mackerel include less chance of migraines and better eyesight.
There can be a downside, however.
It also contains vitamins B3, B6, and B12.
Tilapia is rated as a “best choice” for being low in mercury.
Mahi-Mahi
Mahi-mahi is protein-rich, with 18.5 grams of protein per 3.5-ounce serving.
It also ranks as a “good choice” for being relatively low in mercury.
Trout
Trout is a popular catch for people who enjoy fishing.
Besides protein, fish also have other health benefits to offer.
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