Maybe friend don’t like just how it smells as soon as you chef it. Maybe you don’t favor that it tastes fishy. Probably you have actually something, personally, against fish—like girlfriend were connected in a brutal fish event when you were younger and still can’t shower the thought of see (let alone eating) another creature from the stream, lake, or sea.

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Whatever your misgivings about fish, you’re not alone.

Americans, special, eat a pathetic 15 pounds that fish and shellfish a year. By comparison, lock consume a lining 91 pounds that chicken a year, follow to the nationwide Chicken Council.


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Yeah, look, there’s naught wrong with chicken other than that chicken is really, yes, really boring. Placed all the lemon pepper seasoning ~ above the stuff you want, but you’re constantly going to look at the grilled chicken chest as one “eat-to-live” meal instead of one “live-to-eat" one.

But obtaining over her fish-related hang-ups has benefits the go way beyond simply flavor.


Mitch Mandel
A Man, A Pan, A Plan: 100 delicious & Nutritious One-Pan Recipes You deserve to Make appropriate Now!: A Cookbook
Fish likewise carries a hold of nutritional benefits, such as omega-3 fat acids, nutrient that can aid to save your heart. (You execute like her heart, don’t you?). It additionally has vitamin D, a different nutrient the can aid support a well-running immune system.

And fish has protein—sometimes a the majority of protein, depending on the fish. Sometimes an ext protein 보다 chicken, even.

This perform ranks the highest-protein fish, follow to the USDA Nutrient Database. Shop, cook, and also eat accordingly.

No lemon pepper seasoning needed.


One four-ounce filet the this contempt oily fish has a potent 34 grams that protein for 212 calories. Just how does that compare come chicken breast? The same amount (4 oz) has 26 grams of protein and also 110 calories.

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Sure, you’re saving prefer 100 calories, but yellowtail tastes amazing. Broil it, height it with flaky sea salt and freshly squeezed lemon juice, if you don’t believe Men’s Health. An excellent sushi bar order too.

Tuna (light, box in oil)

Yeah, tuna fish!

Four ounces contain 33 grams that protein and also 225 calories. And don’t work yourself up into a panic about the mercury in tuna fish. The FDA recently issued this statement: “Five of the most generally eaten fish that are low in mercury are shrimp, canned irradiate tuna, salmon, pollock, and also catfish.”

Anchovy (canned in oil)

So four ounces has actually 52 grams that protein for 378. That SAID, you’re definitely not going to eat 4 ounces unless you want to earlier out of a day or something. But anchovies are an extremely high in two things: omega-3s and flavor.

You might pop them on a pizza, however they’re even better in pasta sauce, where they heighten the flavors of whatever else instead of overpowering the dish. Mix two anchovy fillets right into your next batch homemade sauce when you include your garlic and onions.

Coho Salmon

This low-calorie, high-omega-3 wild fish houses 31 grams that protein for just 209 calories. Its odor is intensely fresh and virtually sweet, therefore don’t execute anything to damage it. It’s an excellent right off the grill with lemon juice, salt, and a little chopped dill.


Anglers love it; fish counters don’t constantly carry it. But when you watch trout (or catch it), savor it. The flesh is supremely tender and takes fine to a pilgrimage to the smoker. A four-ounce fillet will have 30 grams the protein for only 215 calories.


You might see red snapper at her grocery store, but all arrays share a similar nutritional profile: 30 grams the protein and 145 calories for every four ounces. It’s a firmer-flesh fish, so the a great option come grill, and its hearty odor matches well v oil-and-herb-based sauces.


What tilapia lacks in flavor, it makes up for in an impressive protein-to-calorie ratio. In one fillet, you’ll uncover 23 grams the protein for just 111 calories.

In the taste department, shot marinating this fish and also then cooking it in a hot cast-iron pan. When it’s flaky, it’s perfect because that fish tacos.


Not to be confused with bluefin tuna, life bluefish is more of light purple than a deep red. Chef the meaty flesh and it turns white and flaky. You may have had it smoked, yet it’s also an excellent quickly pan-fried. Four ounces includes 29 grams that protein and 180 calories.


Not the summary painter. The member of the cod family. It’s flaky. It’s neutral tasting—which is while you’ll often discover it within fish sticks. But it’s also a fast-cooking fish that functions well inside a burrito. At 28 grams of protein and 134 for four ounces, it’s a solid nutritional pick.


This fish won’t take an initial prize in ~ a beauty pageant any kind of time soon, but at 28 grams of protein and also 134 calorie per 4 ounce serving, it’s a nutritional winner. Try it pan-seared v blackening flavors or Cajun seasoning.

Sardines (canned in oil)

Stop transforming your sleep up in ~ this omega-3 invited fish. Consume a four ounce serving and you’ll take in 28 grams of protein for 236 calories. Pop some on part Triscuits and also call it a snack.


One fillet has actually an superior 24 grams that protein for 189 calories, i beg your pardon is, like, nothing. Treat the like any other whitefish: broil it, roast it, grill it, pan-sear it.

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Another whitefish, choose catfish. One fillet has 20 grams the protein and even fewer calories than catfish—114. Ditto on the cooking tips.