10 Fattening Fish to Avoid While Trying to Lose Weight

The bad news about fish and seafood is that they can be very fattening—particularly the white-fleshed fish varieties, such as salmon, cod, haddock, and sea bass. The good news about fish and seafood, however, is that they’re still packed with great nutrition, even if they don’t have the same low calorie count as vegetables and other lean protein sources. So how do you enjoy your fish while avoiding the weight gain? Here are 10 fattening fish to avoid while trying to lose weight.

1) Tilapia

Tilapia is a good lean source of protein and is often fried, so there’s not much flavor. It’s also processed with ammonia, which can be unhealthy. If you’re eating at home, try baking or grilling your tilapia instead of frying it! If you must fry it, fry in olive oil instead of vegetable oil or butter.

2) Salmon

Eating salmon is great because it’s loaded with omega-3 fatty acids and vitamin D. These nutrients can help make your brain function better, keep your eyes healthy, and decrease inflammation throughout the body. Omega-3s also have been shown to increase fat burning and decrease belly fat in women. However, when you’re trying to lose weight, it’s best not to eat too much because a portion of the fish (roughly three ounces) contains between 300-400 calories.

3) Grouper

Most fish are low in calories, but some are high in unhealthy fats. Grouper has 203 calories per 3 ounce serving with 6 grams of fat and 588 milligrams of cholesterol. The omega-3s help with inflammation, brain function, and heart health, so feel free to eat it occasionally.

4) Mahi Mahi

Mahi Mahi is a type of fish that is loaded with high levels of cholesterol and the heavy metals mercury and lead. Mercury and lead can cause your arteries to clog up which can raise your blood pressure which in turn will cause an increased risk for heart attack.

5) Atlantic Cod

Cod, like other fish on this list, is loaded with beneficial nutrients and is low in calories. In moderation, it can be a very healthy meal. However, Atlantic cod has one of the lowest levels of omega-3s when compared to other species. The high salt content may also cause some unwanted weight gain.

6) Haddock

Most people are aware that eating foods high in fat is bad for your weight loss goals. But did you know some fish can contain as much as 40% of their calories from fat? Before we move on to the top 10 fattiest fish, take a look at the ones with more than 15% of their calories coming from fat.

7) Sablefish/Black Cod

Dining out? Steer clear of black cod. The fish is one of the most fattest on the planet, clocking in at an unhealthy total fat content of 3 grams per 100 grams. It’s not uncommon for a fillet of black cod to contain up to 20 grams of total fat!

8) Halibut

Albacore tuna, halibut, wild salmon and swordfish are all excellent sources of protein and omega-3 fatty acids. They can be substituted for any other more fattening fish on this list. Halibut may be eaten in moderation due to its moderately high calorie content. Halibut is also a tasty fish for those who are not accustomed to eating seafood because it has less of the saltiness found in many other types of fish.

9) Snapper

The most prominent side effects of eating Snapper are obesity and obesity-related problems such as diabetes, metabolic syndrome, cardiovascular disease, fatty liver disease, and cancer. To avoid these health problems it is best to cut back on or avoid snapper.
What you’ll see with Snapper is that when obese people are put on a diet that only includes limited amounts of Snapper their weight will still rise at the same rate as those who continue eating unlimited amounts of Snapper.

10) King Crab

This delicious seafood item can be found in the Atlantic and Pacific Oceans, along with some areas of the Barents Sea. King Crab is often served in steamed form with a dash of lemon or melted butter, but can also be cooked in other ways as well. Additionally, this delicacy is an excellent source of protein, vitamin B12, phosphorus and selenium. All this sounds great until you find out that each serving has over 400 calories and 30 grams of fat!

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