The nutritional power of fish

Posted on September 6, 2012
Adapted from Wellness Works

Sole fishWe New Englanders love our seafood—especially in the summertime. But those with nutritional smarts make this super-food a year-round habit.

Why is fish so fabulous? It has most everything we could wish for in a food: 

  • Low in calories, fats and sodium
  • High in protein, vitamins and minerals
  • A good source of omega-3 fatty acids
  • And it’s tasty!

A “sole” example

Sole is a great example of the nutritional benefits of fish. Sole, by the way, refers to any of the 130 species of flat fish, including halibut and flounder. When cooked, it's delicate and flakey.

A 3-ounce serving of sole has only 100 calories and 1.3 grams of fat—and it's packed with 21 grams of protein, which is nearly half the recommended daily intake!

Of course, it's best to avoid fried fish. Eating fish baked, broiled or grilled gives you the most benefit.

Also, if you plan on eating fish more than twice a week, choose a type that's lower in mercury, such as flounder, shrimp, tilapia and light canned tuna.

Fish for life

There are many health benefits to eating fish regularly. According to numerous studies, people who eat a seafood-rich diet:

  • Reduce their risk of heart disease
  • Lower their blood pressure and blood triglycerides (fats)
  • May improve symptoms of inflammatory diseases such as arthritis

For more information about fish:  

Avoiding mercury in fish
Coronary artery disease: Eating fish to lower your risk
New England Fish Consumption Advisories (by state)
Healthy fish recipes (

Image credit: leemarusa from Fotalia 

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The information written about in this blog is not intended to be medical advice. Please seek care from a medical professional when you have a health concern.