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A Dive Deep into 5 Fish We Love


by Caitlin H,

May 27, 2024

deep-dive-into-5-fish-we-love

Fish is a delicious and nutritious protein that often finds its way into healthy diets—and for good reason. It’s a filling main dish packed with a wide range of nutrients. It’s also extremely versatile, affording home cooks and chefs the ability to create unique and tasty dishes that millions of people enjoy daily.

Diet-to-Go’s chefs are no different. We include fish of numerous varieties on our menus, and we love to get creative with unique flavors and savory tastes that keep our customers satisfied while they work towards their weight loss goals.

Let’s dive deeper into the health benefits of five of the most popular kinds of fish and our delicious meals that feature them!



Tilapia


Tilapia is a popular farm-raised fish native to the Middle East and Africa. It typically has a mild, sweet flavor and flaky skin, although its taste can change dramatically based on where it is raised.


 

  • Omega-3 Fatty Acids: For supporting heart health

  • Vitamin B12: For healthy blood cells

  • Niacin: For skin, digestive, and nervous system health

  • Vitamin D and Phosphorus: For improving bone strength

  • Selenium: For preventing cancer

 


Herb Crusted Tilapia with Polenta and Broccoli

 

Herb Crusted Tilapia with Polenta and Broccoli

440 calories; 29g protein

 


 

Lemon Herb Tilapia with Swiss Chard, Artichoke Mix and Broccoli Florets

Lemon Herb Tilapia with Swiss Chard, Artichoke Mix and Broccoli Florets

440 calories; 40g protein

Tilapia Veracruz with Cauliflower Mash and Green Bean Mix

Tilapia Veracruz with Cauliflower Mash and Green Bean Mix

450 calories; 45g protein

 

Salmon


Salmon is a Pacific and Atlantic fish with many varieties that thousands of farms grow. Its pink color and flaky texture have a nutty, full, buttery flavor that makes it a popular choice worldwide— especially in the U.S.

Wild Pacific salmon are available at many supermarkets, as are farm-raised varieties. Wild Atlantic salmon is only available via farms as the U.S. has prohibited fishing due to overfishing and pollution.


 

  • Omega-3 Fatty Acids: For supporting heart health

  • Vitamin B12: For healthy blood cells

  • Vitamin B6: For brain function

  • Vitamin D and Phosphorus: For improving bone strength

  • Selenium: For preventing cancer

  • Potassium: For nerve, muscle, and heart function

 


Herbed Baked Salmon with Veggie Blend and a Three Grain Rice Pilaf

Herbed Baked Salmon with Veggie Blend and a Three Grain Rice Pilaf

360 calories; 28g protein

Harissa Salmon with Mandarin Orange Almond Cous Cous and a Veggie Blend

Harissa Salmon with Mandarin Orange Almond Cous Cous and a Veggie Blend

350 calories; 26g protein

Salmon Cake over Rice Pilaf with Spinach Cauliflower Puree

Salmon Cake over Rice Pilaf with Spinach Cauliflower Puree

380 calories; 23g protein

Baked Salmon with Pineapple Salsa, Turnip & Parsnip Veggie Puree and Ginger Carrots Baked Salmon with Pineapple Salsa, Turnip & Parsnip Veggie Puree and Ginger Carrots

400 calories; 32g protein

Salmon Teriyaki Rice Bowl

Salmon Teriyaki Rice Bowl

560 calories; 32g protein

Baked Cajun Salmon with Asparagus & Broccoli and a Cream Sauce

Baked Cajun Salmon with Asparagus & Broccoli and a Cream Sauce

310 calories; 33g protein

Chimichurri Salmon with Marinated Asparagus

Chimichurri Salmon with Marinated Asparagus

540 calories; 34g protein

Cumin Salmon with Mustard Greens and a Zucchini Veggie Medley

Cumin Salmon with Mustard Greens and a Zucchini Veggie Medley

390 calories; 37g protein

Salmon and Spinach Salad with Marinated Vegetable Blend

Salmon and Spinach Salad with Marinated Vegetable Blend

500 calories; 34g protein

 

Shrimp


Ah, shrimp — a staple in most people’s diet with reports saying the average American downs about 5 pounds per year, making it the most valuable seafood commodity in the country. These days, most regular and jumbo-size shrimp come from farms, although sometimes coastal fishermen catch them and sell them in markets.

You can find cold-water, pink shrimp, which are cooked and peeled, and warm-water shrimp that are pink, white, or brown, which can be cooked or raw.

Shrimp tends to have a watery, slimy texture, giving cooks more of a blank canvas to turn it into a scrumptious dish with a wide variety of flavor possibilities. It also pairs well with rice and noodles dishes.


 

  • Potassium: For nerve, muscle, and heart function

  • Phosphorus and Calcium: For teeth and bone health

  • Iron: For efficiency in carrying oxygen to muscles and throughout the body

  • Copper and Zinc: For a strong immune system

  • Magnesium: For energy boosts

 


Spanish Shrimp and Rice

Spanish Shrimp and Rice

370 calories; 27g protein

Shrimp Alfredo and Broccoli

Shrimp Alfredo and Broccoli

510 calories; 37g protein

 

Tuna


Tuna is a saltwater fish populous in the Atlantic Ocean. It has a meaty, savory flavor that most people find extremely filling.

Albacore “white meat tuna” is a favorite at many sushi places, and Skipjack “light meat tuna” is often a star protein at fancy restaurants.

 


 

  • Omega-3 Fatty Acids: For supporting heart health

  • Vitamin B12: For healthy blood cells

  • Vitamin D and Phosphorus: For improving bone strength

  • Selenium: For preventing cancer

  • Potassium: For nerve, muscle, and heart function

  • Iron: For efficiency in carrying oxygen to muscles and throughout the body

  • Iodine: For a healthy metabolism

 


Tuna Meltovers with a Peach Crisp with Walnuts

Tuna Meltovers with a Peach Crisp with Walnuts

330 calories; 26g protein

Greek Pasta Salad with Tuna

Greek Pasta Salad with Tuna

520 calories; 19g protein

Tuna Salad with Cheddar Cheese and Walnuts

Tuna Salad with Cheddar Cheese and Walnuts

610 calories; 32g protein

 

Cod


Cod is a lean, low-fat fish often found in shallow waters that people have enjoyed for centuries. Its flaky texture and white color are well-known. After years of overfishing, cod is now protected and available at markets and restaurants nationwide.


 

  • Omega-3 Fatty Acids: For supporting heart health

  • Vitamin B12: For healthy blood cells

  • Niacin: For skin, digestive, and nervous system health

  • Vitamin D and Phosphorus: For improving bone strength

  • Selenium: For preventing cancer

  • Choline: For regulating mood and improving memory

 


Boston Cod in Lemon Herb Sauce with Greens, a Red Pepper & Mushroom Blend, and Green Beans

Boston Cod in Lemon Herb Sauce with Greens, a Red Pepper & Mushroom Blend, and Green Beans

420 calories; 41g protein

Cod Loin with Lemon Herb Sauce and Artichoke Barigoule, plus Zucchini Squash Blend

Cod Loin with Lemon Herb Sauce and Artichoke Barigoule, plus Zucchini Squash Blend

360 calories; 34g protein

Ultimately, fish is a tasty, nutritious, lean protein source with versatility that gives our chefs room to get creative — and the end result is something our customers love. You can view our sample menus with many more delicious dishes here.

 

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Author: Caitlin H

Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

 






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