Fish That Are Rich in Protein and Are a Good Source

Tuna in a can is a typical snack or meal. It's portable for workday lunches or outdoor adventures. Use it in pasta salads, sandwiches, or crackers for a balanced snack. 

Canned Tuna

Sockeye salmon—also called red salmon, blueback salmon, and redfish—live from Alaska to Oregon. They are small Pacific salmon with silver flanks and a bright greenish-blue top.

Sockeye Salmon

The protein-rich white fish tilapia is inexpensive and adaptable. A cooked filet (87 grams) has 22.8 grams of protein, 111 calories, and 2.3 grams of fat. 


Red snapper Their huge canine teeth make them "snapper."8. NOAA Fisheries. Red Snapper.


Large, green mahi-mahi live in subtropical waters. They can grow to 4 feet in their first year and 6 feet in four. Most U.S. mahi-mahi are from Hawaii.


Trout are tiny, black-spotted fish. Rainbow trout spend their entire lives in freshwater, while steelhead trout spend part of their lives in the sea.


Cod are Atlantic or Pacific based on their habitat. We included Atlantic cod since it has more protein. 

Atlantic Cod

Pollock is another low-fat, high-protein fish. It's a cod family member, so it looks like cod or haddock (which we'll discuss later).


Large, odd-looking catfish have whiskers in their jaws. Catfish-based recipes are popular in the South, Africa, Asia, and Europe.


You either love or detest anchovies—rarely in between. If you like them or want to try them, they're a good source of protein.

Anchovies, Canned in Oil

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