Fishing for Weight Loss

Want to lose weight quickly and safely? Add more fish into your daily diet plan.

Fish is high in protein - and very low in calories; it contains heart-health Omega 3's that help fight disease and cut health risks.

When choosing canned fish, opt for fish that has been canned in spring water and therefore, contains the lowest amount of calories. Added or natural oils in canned fish serve to increase the caloric and fat values, at times tripling them.

We have included the caloric values of popular fish and seafood below for your quick reference - but let's mention some very easy recipes that you can prepare with canned fish.

Blackened Tuna Recipe

If you are a Pepper Head, then you'll likely enjoy this easy recipe. You will need a three ounce can of tuna which has been packed in spring water. Drain - then add cracked pepper. This is the larger grains of black pepper and they hold quite a kick in the area of heat.

Also add the following if you wish: 1 Tablespoon of Light Mayo or Light Miracle Whip, 1 spoon of sweet or dill pickle relish, shredded lettuce of any variety and chopped black olives. Spread the tuna salad onto your favorite fresh whole grain bread and enjoy without guilt.

Salmon Patties, a lower calorie recipe

Add the following to one can of pink salmon: 1/2 cup of all-purpose flour, 2 teaspoons of baking powder, 1 teaspoon of dried or freshly chopped parsley, 1 teaspoon of yellow mustard, 1/4 teaspoon of dried or fresh chopped dill, one teaspoon of fresh lemon juice and a shot of soy sauce. Also add one slightly beaten egg. Form into patties.

Prepare in a heated non-stick pan using just a bit of peanut oil. Drain on paper towels. Cook both sides of the patties until golden brown on each side.

Shrimp Recipe for Dieters

This time we're fishing in the frozen section of the market. Look for the appetizer shrimp that are pink - and de-veined, as well as have the hard shell removed. Purchase the small bag which contains about 25 to 35 shrimp.

Keep frozen until ready to use. Add the shrimp to a nonstick pan that contains about one inch of water and a squeeze of lemon juice. Allow them to thaw - and this only takes a couple of minutes in the water.

Drain, then add 1 Tablespoon of reduced fat margarine. Stir so that all of the shrimp are thoroughly coated; if you need to add more margarine - then do such. Sprinkle the buttered shrimp with lemon pepper as well as cracked black pepper. Add fresh chopped parsley or dried parsley flakes if desired. Serve over steamed rice with your favorite low calorie sauces and vegetables on the side. Add a whole grain bread selection to your meal plate.

Based on 3 Ounces, Cooked	Caloric Values	Based on 3 Ounces, Cooked	Caloric Values
Grouper	100	Monkfish	65
Ocean Perch	103	Octopus	70
Smelt	105	Mahimahi	72
Sea Bass	105	Turbot	81
Orange Roughy	107	Striped Bass	82
Snapper	109	Mackerel-King	89
Shark	111	Cod-Atlantic	89
Tuna-Canned in Water	111	Whitefish-Smoked	92
Halibut	119	Haddock	95
Salmon-Canned	120	Pollack	96
Mullet	128	Pike	96
Trout-Rainbow	128	Whiting	98
Sardines-Canned in Oil	150	Salmon-Chinook	99
Tuna-Fresh	156	Flounder	99

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