You can have as much white fish during the week as you want except for varieties like sea bass, halibut, turbot, or rock salmon since they can contain harmful pollutants that build up in your body.
All oily fish have small levels of pollutants, such as mercury, that will build up in your body if you eat too much during the week. You should have no more than 12 ounces (340 g) of fish or seafood per week if you’re pregnant, trying to become pregnant, or breastfeeding. [6] X Research source
You can also have protein before your workout to help you speed up recovery so you don’t feel as sore later on.
Protein should account for about 10–35% of daily calories. For example, if you weigh 150 pounds (68 kg), you should aim to eat between 75 – 120 grams of protein daily. A 3 oz (85 g) piece of grilled salmon has about 22 grams of protein. [9] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source Foods like beef, pork, fried chicken, ham, and deli meat are high in saturated fat, sodium, and cholesterol. On the other hand, fish is higher in healthy fats like omega-3s. [10] X Expert Source Melody Sayers, MS, RD, NASM-CPTRegistered Dietician & Personal Trainer Expert Interview. 6 May 2020.
A 3. 5 oz (99 g) of cod has about 105 calories and 23 grams of protein. [12] X Research source A serving of tilapia filet has around 110 calories and 23 grams of protein. [13] X Research source Avoid deep-frying fish in oil since it will become a little unhealthier. You can always try pan-frying it in olive oil or another healthy oil to make it better for you. Try to buy Pacific cod if you can since Atlantic cod is overfished and caught with methods that harm other marine life. [14] X Research source
A 3. 5 oz (99 g) serving of salmon contains about 200 calories and 22 grams of protein. [16] X Research source A herring fillet contains around 290 calories and 33 grams of protein. [17] X Research source Herring contains less mercury than other fish that are rich in omega-3s. [18] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
A 3. 5 oz (99 g) serving of sardines has about 200 calories and 25 grams of protein. [20] X Research source A similar serving of anchovies has 131 calories and 20 grams of protein. [21] X Research source Sardines are usually pretty salty, so check the nutrition label to make sure you don’t exceed your daily sodium intake. [22] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Sardines might have bones, but they’re completely edible and a great source of calcium. [23] X Research source
A serving of light tuna that’s 1 cup (154 g) has about 179 calories and 39 grams of protein. [26] X Research source If you’re pregnant, trying to become pregnant, or breastfeeding, limit yourself to no more than 4 ounces (110 g) of Albacore tuna per week to avoid high levels of mercury. Mercury can accumulate in your body and harm your baby. [27] X Trustworthy Source US Food and Drug Administration U. S. government agency responsible for promoting public health Go to source
These species are also endangered and overfishing them could lead to extinction. [30] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
You can also try adding tomato slices, chives, and scallions to your bagel to enhance the flavor even more.
Feel free to add whatever vegetables you want to your salad if you want to try different flavors. Incorporate some chopped herbs, like parsley and mint, to add even more freshness to your meal.
Check that your fish reaches an internal temperature of 145 °F (63 °C), or else you might be at risk for foodborne illnesses. [34] X Research source Baked fish pairs really well with roasted vegetables and freshly made bread.
