Healthy Fish to Eat for Weight Loss

The omega-3s found in fish like salmon, tuna, sardines, mackerel and anchovies can improve heart health. It has been shown that people who ate more than one serving of seafood per week had lower rates of depression too. Fish is also an excellent source of lean protein. All in all, it is safe to say that eating fish will not only help you reduce weight but it will also improve your overall health.

If you are looking to lose some weight, or maintain a low weight overall, here are some of the best fish you can eat.


Salmon is not only rich in nutritional value but is the ideal food for those looking to lose weight, because:

It is rich in Omega fatty acids which can lower blood pressure and cholesterol levels.
It has a high protein content that will help you feel full longer.
Vitamin D and B vitamins are also found in salmon to improve moods.

Salmon not only tastes great but it has so many health benefits. Eating fish like salmon will help reduce weight as well as have other positive effects on your overall health.


Tilapia is a very low-calorie fish option with high protein. It has the least amount of fat out of all fish because it is very low in saturated fats which are the bad kind that can cause cholesterol and blood pressure to increase over time, leading to heart disease.

Tilapia also contains niacin, selenium, vitamin B12, phosphorus and choline; nutrients that help promote better brain function. Omega fatty acids have been shown to lower risk for chronic diseases like heart disease and diabetes, while protein content helps you feel full longer so you eat less calories throughout the day which results in weight loss. Vitamin D aids the immune system, benefiting overall health by reducing inflammation, improves moods which reduces stress eating associated with depression or anxiety.


Tuna comes in many types, but one of its more popular types according to tuna fish exporters in Sri Lanka, is the Yellowfin Tuna. Tuna is also the ideal fish to eat for weight loss, since it is very low in calories, but high in protein, which keeps you feeling full al day so eat less and have fewer food cravings.

Tuna fish price in Sri Lanka and other countries will depend on the type of tuna, but is generally not very high and quite affordable.

Cod or Pollock

If you are looking for lean fish, then the ideal options for you is cod or pollock, which are rich in protein and omega-fatty acid, which is good for your brain function, and helps with controlling weight as well, since they contain less saturated fats. It reduces the risk of heart disease and stroke, while also helping you to maintain healthy blood sugar levels and reduces symptoms of depression due to their high content of Vitamin D which is responsible for mood regulation and maintaining overall health.


Sardines are one of the easiest fish to eat and they are a great source of protein, vitamin D, calcium and Omega-fatty acids. They contain high levels of Vitamins A and B12 which makes them beneficial for your skin health as well as providing you with energy throughout the day. Eating sardines also reduce inflammation in joints which is effective against arthritis pain relief. Sardines can be bought canned or fresh from local markets depending on where you live.


Trout is an excellent source of heart-healthy Omega-3s as well as vitamin B12, vitamin D, calcium and selenium. Fresh trout is a very delicious fish. It can be bought fresh in supermarkets and fish markets around the world. Trout is also very easy to cook, it tastes great when you poach or fry it with some lemon juice on top of it.

The health benefits of trout are endless:

This type of fish helps reduce weight because of its high protein content.
100 grams provide over 90% vitamin B12 which promotes heart health as well as energy production throughout your body.
Vitamin D from trout supports bone strength and prevents osteoporosis.
Your brain needs omega-fatty acids to function better so if you want a sharper mind try eating more trout.
Contains selenium which boosts the immune system through antioxidant properties that protect cells.


Catfish is also a fish that contains less fat than most other types of fish. It still has a lot of protein, which is important for weight loss purposes because it helps build muscle tissue and allows you to maintain energy levels throughout the day. Another health benefit provided by catfish is that it contains selenium, an antioxidant mineral with anti-inflammatory properties used in many cases to treat arthritis. Selenium boosts your immune system through its antioxidant activity protecting cells from damage caused by free radicals.


Shrimp contains plenty of zinc and iron, two nutrients that help to boost your metabolism by improving blood circulation throughout the body as well as preserving muscle tissue. Zinc can be used to treat infertility problems or hypogonadism, and those who struggle with anaemia will benefit from consuming more iron since this nutrient works together with haemoglobin inside red blood cells responsible for carrying oxygen through the bloodstream. Iron deficiency leads to fatigue and weakness among other symptoms like brittle nails, shortness of breath, restless leg syndrome etc.

Fresh Haddock

Low calorie haddock is another delicious and healthy kind of fish to eat if you want to lose weight. It’s loaded with protein and low in carbs so it makes for a good meal choice when trying to watch your calorie intake without sacrificing taste or nutrition. The same goes for fresh tuna, which is also high in protein but lower in calories than haddock.


Oysters are one food that will never be accused of being too boring because they come with their own built-in seasoning. These little molluscs are packed full of essential vitamins including Vitamin A, Vitamin C and iron.

Oysters are considered to be a delicacy in many places, but did you know that they are a great option for those looking for food to aid in losing weight as well? Oysters are high in protein which can help your body maintain lean muscle mass, and they also work to reduce the hunger pangs that often accompany weight loss methods.

Oysters taste delicious on their own or as part of a tasty dish like paella. The best places to buy oysters include fishmongers who sell them fresh daily so you know these little guys were harvested recently.

The protein in fish helps your body by taking longer time to digest than other foods such as carbohydrates or red meat making it a perfect option if you are looking for sustainable weight loss results. The protein will help keep you full while at the same time lowering insulin resistance causing better glucose control over a long period instead of triggering cravings leading to binge eating. In addition, reducing inflammation with omega fatty acids can prevent overeating associated with stress from work/home life.

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