For the calorie counters among you (like me), here’s the list of the calories in fish, more specifically the calories in different kinds of based on preparation. Although these are for potion sizes of 100g, it can still vary on what part of the fish is used, so just remember that these are approximations and are for rough measuring purposes.
|Cod fillets (baked)||85||1.2g|
|Cod in batter (fried)||200||10g|
|Haddock fresh (steamed)||87||0.7g|
|Haddock in breadcrumbs (fried)||170||8g|
|Halibut fresh (steamed)||102||3g|
|Lemon Sole (steamed)||79||1g|
|Lobster (meat only)||121||1.3g|
|Sole in breadcrumbs (fried)||167||2.7g|
|Plaice fresh (steamed)||82||1.5g|
|Plaice in batter (fried)||260||18g|
|Sild in oil||273||19g|
|Skate in batter (fried)||168||10g|
|Whiting in breadcrumbs (fried)||189||10g|
|Sardines in tomato sauce||170||11g|
|Sardines in oil||220||14g|
|Tuna in oil||179||8g|
|Tuna in brine||95||0.5g|
As you can see above i have separated the Oily fish, such as salmon, mackeral, herring, sardines, pilchards and tuna, which are rich in the type of polyunsaturated fat known as omega-3 fatty acids from the white fish, which are not.
While some other foods contain omega-3s, oily fish contain the eicosapentaenoic acid (EPA) and docosahexaenoic acids (DHA). Studies in recent years have shown that these oils are useful to help minimize joint pain as well as lower the risk of heart disease and some cancers.