One Fish, Two Fish
Red Fish, Blue Fish
Fishing for Weight Loss

Written by Sky Taylor, Diet Bites


Snapper, Healthy Omega 3 Oils

With all of the talk of those healthy Omega 3's these days - what better method for getting your necessary intake than through rich natural sources like certain species of fish?

As a note, recent health studies that were performed under controlled conditions indicate that the over the counter Omega 3 supplements do not produce the benefits that were once touted and in order to receive such benefits, the natural food must be consumed.

A second note here about over the counter vitamins. Frankly, we've always felt that this is a billion-plus dollar industry that can do more harm to the human body than help.

In the modern day world, unless the individual is experiencing a certain illness, is in poor health - is young, pregnant, lactating or a senior, it is highly unlikely that a multi-vitamin is necessary.

And if you'll take time to review the nutrition label, you'll see that most provide 100% daily recommendations for certain vitamins; that might be necessary for a handful of individuals, but over time has the potential to create toxicity issues - particularly where some vitamins are concerned, such as Vitamin A and others that are stored.

Therefore, before taking these or Omega 3 supplements, including fish oil varieties - or any other over the counter supplement, we recommend that you get your doctor's advice before doing such. You may be wasting money.

Now, on a lighter note let's take a look at our low calorie fish recipe, shall we?

The Low Fat, Low Calorie Fish Recipe Ingredients

2 red snappers or the fish of your choice
stone ground blue cornmeal or you can also use yellow or white cornmeal
sea salt  and cracked pepper to suit your personal taste
1/2 carton of egg substitute OR 3 beaten egg whites
no calorie cooking spray, butter flavored adds a bit of buttery flavor

Mix cornmeal, salt and pepper in a bowl.  Coat the cleaned and gutted fish with the beaten egg whites and roll in the cornmeal.  Heat non-stick skillet that has been liberally sprayed with the cooking spray.  

When skillet is very hot - but not smoking - add the fish.  It should sizzle.  If it begins to stick, add a bit of no calorie refrigerated butter spray.

Cook until tender on both sides.  Decorate with parsley and serve with lemon if desired.

Nutrition Facts, Calories in Snapper

NUTRITION FACTS

 

SNAPPER, RAW

SNAPPER, COOKED DRY HEAT

Vitamins, Minerals, Calories

Units 1 fillet 3 oz 1 fillet 3 oz
Calories in Snapper, Raw
kcal
218
85
218
109
Protein
g
44.71
17.43
44.71
22.36
Total lipid (fat)
g
2.92
1.14
2.92
1.46
Ash
g
2.86
1.11
2.40
1.20
Carbohydrate
g
0.00
0.00
0.00
0.00
Fiber, total dietary
g
0.0
0.0
0.0
0.0
Minerals
Calcium, Ca
mg
70
27
68
34
Iron, Fe
mg
0.39
0.15
0.41
0.20
Magnesium, Mg
mg
70
27
63
31
Phosphorus, P
mg
432
168
342
171
Potassium, K
mg
909
354
887
444
Sodium, Na
mg
140
54
97
48
Zinc, Zn
mg
0.78
0.31
0.75
0.37
Copper, Cu
mg
0.061
0.024
0.078
0.039
Manganese, Mn
mg
0.028
0.011
0.029
0.014
Selenium, Se
g
83.3
32.5
83.3
41.6
Vitamins
Vitamin C
mg
3.5
1.4
2.7
1.4
Thiamin
mg
0.100
0.039
0.090
0.045
Riboflavin
mg
0.007
0.003
0.007
0.003
Niacin
mg
0.619
0.241
0.588
0.294
Pantothenic acid
mg
1.635
0.637
1.479
0.740
Vitamin B-6
mg
0.872
0.340
0.782
0.391
Folate, total
g
11
4
10
5
Folate, food
g
11
4
10
5
Folate, DFE
g_DFE
11
4
10
5
Vitamin B-12
g
6.54
2.55
5.95
2.98
Vitamin A, RAE
g_RAE
70
27
60
30
Retinol
g
70
27
60
30
Vitamin A, IU
IU
231
90
196
98
Lipids
Saturated Fat
g
0.621
0.242
0.620
0.310
Monounsaturated Fat
g
0.547
0.213
0.547
0.274
Polyunsaturated Fat
g
1.001
0.390
1.000
0.500
Cholesterol
mg
81
31
80
40
Amino acids
Tryptophan
g
0.501
0.196
0.500
0.250
Threonine
g
1.960
0.764
1.960
0.980
Isoleucine
g
2.060
0.803
2.060
1.030
Leucine
g
3.634
1.417
3.633
1.816
Lysine
g
4.105
1.601
4.106
2.053
Methionine
g
1.323
0.516
1.323
0.661
Cystine
g
0.480
0.187
0.479
0.240
Phenylalanine
g
1.746
0.681
1.746
0.873
Tyrosine
g
1.509
0.588
1.510
0.755
Valine
g
2.302
0.898
2.304
1.152
Arginine
g
2.675
1.043
2.674
1.337
Histidine
g
1.317
0.513
1.316
0.658
Alanine
g
2.703
1.054
2.703
1.351
Aspartic acid
g
4.578
1.785
4.576
2.288
Glutamic acid
g
6.673
2.602
6.673
3.336
Glycine
g
2.145
0.836
2.145
1.073
Proline
g
1.580
0.616
1.581
0.790
Serine
g
1.825
0.711
1.824
0.912

 

 

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