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Nutrition Guide
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nutrition information
Catfish Fillets
Mild and sweet with a flaky texture, catfish provides vitamin B12 and thiamin, another B vitamin that converts food into energy your body can use. Catfish is a lean source of protein, with just 115 calories per 3 oz. serving. For a healthier alternative to deep-frying, dredge fillets in a pecan coating and bake or broil.
Cod Fillets
Mild-flavored and low-fat, cod contains vitamin B12, which is important for healthy red blood cells. Cod readily takes on added flavors from spices or marinades, making it one of the most versatile fish around. Try it poached, steamed, broiled or grilled—and be careful not to overcook.
Crab
Crab is cracking with zinc, an essential mineral for healthy cells, and selenium, which helps boost immune function. Although size and appearance differ by type, crabmeat is rich and delicious in seafood dishes, dipped in vinaigrette or splashed with lemon juice.
Mollusks (clams, mussels, oysters)
Mollusks (clams, mussels and oysters) offer a slightly salty yet sweet flavor plus selenium, vitamin B12 and iron, a mineral that helps the blood carry oxygen to body cells. Steam mollusks in their shells or add their tender meats to soups, fish stews and pasta dishes.
Salmon
Rich in healthy omega-3 fatty acids, which may benefit heart, health, eye health and immune system. Bake, poach, grill or microwave salmon filets and steaks, or use leftovers in salads and pastas.
Scallops
With a sweet, delicate flavor, scallops are low in fat and high in vitamin B12 and selenium, which helps boost immune function. Cook scallops just until they’re no longer translucent. Sauté, broil, grill, simmer in fish stew or add to pasta.
Shrimp
High in protein, low in saturated fat and about 130 mg of cholesterol per 3-oz. serving. Shrimp can fit into a heart-healthy diet-just keep total cholesterol intake to less than 300 mg daily.* Toss shrimp into salads or skewer on kabobs.
*Recommended FDA nutrient Daily Values and USDA food amounts are based on a 2,000-calorie diet.
*Recommended FDA nutrient Daily Values and USDA food amounts are based on a 2,000-calorie diet.
Tilapia
A lean, protein-packed entree choice with just 110 calories, 2 grams of fat and about 45% of the recommended daily amount of protein per 3 oz. serving.* This mild-tasting fish can be grilled, broiled or blackened and is delicious in fish tacos!
*Recommended FDA nutrient Daily Values and USDA food amounts based on a 2,000-calorie diet.
*Recommended FDA nutrient Daily Values and USDA food amounts based on a 2,000-calorie diet.
Tuna Steaks
Delicious seared, broiled or grilled, tuna steaks are rich in vitamin B6, which helps the body fight infection. Tuna also supplies selenium and heart-healthy omega-3 fatty acids. Try tuna steaks topped with fruit salsa, dry-rubbed with spices, or marinated in an Asian-style dressing.