Salmon and fatty fish

Salmon and fatty fish are excellent sources of protein and essential healthy fats, just like red meat. Omega-3 fatty acids are among the most important and well-known nutrients found in salmon and oily fish.

They help fight diseases and provide a variety of health benefits. Deboned wild sockeye salmon, which weighs 6 pounds (170 grams), has about 250 calories and 12 grams of healthy fats per serving. The same serving contains 37 grams of high-quality protein, which can help with weight gain or building muscle. Salmon can be steamed, sautéed, smoked, grilled, baked, or poached, among other cooking methods. Salmon can also be eaten raw in sushi and sashimi or even smoked. While canned salmon is a convenient and affordable alternative, fresh or frozen salmon is often slightly more expensive. Salmon in cans is almost totally wild rather than farmed, giving it top nutrition rankings.