HOLY MACKEREL (fish facts)

By RAYT721 Latest Reply 2015-07-11 14:48:44 -0500
Started 2010-08-22 17:29:19 -0500

I think that I found some “reel” good information on fish so there’s no need to “flounder” around. I have prepared a “whale” of a good discussion to share with you … Extra, Extra… Read All About It …

Most fish are no carb, low cal, high protein and some even contain beneficial Omega 3 fatty acids that are good for heart health. While there has always been talk about the fish containing mercury the benefits of the fatty acids outweigh the negatives of the mercury especially in post menapausal women and middle aged men. Worth noting is that some fish, such as tilapia and catfish, have low levels of omega-3 fatty acids and high levels of arachidonic acid, a type of omega-6 fatty acid that's also found in red meat and egg yolks. Eating too much arachidonic acid can increase your risk of heart disease because it can cause inflammation, which can contribute to the buildup of plaques in your arteries. This can cause coronary artery disease, a heart attack or stroke. With that said, fish (like anything else in moderation) should be added to your healthy eating plan.

You may wish to consider your healthier options for fish as baked, poached or broiled while avoiding fried fish. The best fish options that include the beneficial total grams of Omega 3 fatty acids are Mackerel 2.6 g; Trout, lake 2.0 g; Herring 1.7 g; Tuna, bluefin 1.6 g; Salmon 1.5 g; Sardines, canned 1.5 g; Sturgeon, Atlantic 1.5 g; Tuna, albacore 1.5 g; Whitefish, lake 1.5 g; Anchovies 1.4 g; and Bluefish with 1.2 g.

With portion sizes of approximately 3 ounces, the following food facts were found in “The Biggest Loser: Complete Calorie Counter” by Cheryl Forberg, RD, and the Biggest Loser experts and staff.

Baked sea bass at 105 calories with 20 g protein; Baked Atlantic Cod with 89 calories and 19 g protein; Baked dolphin at 93 calories with 20 g protein; Baked Flounder with 100 calories and 21 g protein; Baked Halibut at 119 calories and 23 g protein; Baked Spanish Mackerel at 134 calories and 20 g protein; Baked Mahi Mahi with 93 calories and 20 g protein; and the list goes on and on. The list contains the nutritional information for tuna, swordfish, sole, trout, smelt and other fish and seafood options.

Now, worth noting is the Burger King Spicy BK Big Fish sandwich contains 620 calories, 24 g protein and a staggering 67 grams of carbs. So much for having it your way!

20 replies

Kalisiin 2015-07-10 20:57:38 -0500 Report

Baked sea bass at 105 calories with 20 g protein; Baked Atlantic Cod with 89 calories and 19 g protein; ********************Baked dolphin at 93 calories with 20 g protein**************


msann 2010-12-04 23:37:12 -0600 Report

thanks, ray, very good article, i like cod, and flounder, i try to eat three times a week, trying to have a variety

bettymachete 2010-08-24 10:35:41 -0500 Report

You inspired me to go out shopping. Ended up with shrimp since it was on sale. Made my own version on an old recipe of Shrimp and Grits using grated Cauliflower in place of the grits. Dare I say it was an excellent exchange.

Great addition Ray

GabbyPA 2010-08-23 18:11:18 -0500 Report

Yep, those square fish are really not that great for us! LOL this is great info. I do like a lot of the cold water sea fish like the halibut and I like tilapia. My trouble is that I don't mind eating it, but I have to get myself all psyched up to cook it. I just hate cooking it, which is stupid because it is the easiest meat to cook. Go figure...or is that Go fish...=0)

kdroberts 2010-08-23 08:16:09 -0500 Report

I'm a big advocate of fish but do pick and choose what type and where it comes from based on sustainability and environmental impact, sometimes due to polution that may be carried by the fish. For instance, I like cod but avoid atlantic cod because it's becoming endangered due to overfishing and a lot is caught using bottom trawling which really messes up the seabed habitats and catches a lot of unwanted things to the fishermen but essential to the general well being of the sea habitat.


Is a good site to learn about what fish is good, what should be avoided and what alternatives there are. You can also print out a pocket guide that shows what is commonly available in your region and if it's a good choice or not.

seventyonedragonflies 2010-08-22 20:44:30 -0500 Report

hey ray! good info, do you have any suggestions for someone who, well the only fish i have ever liked is from mcD's or from the gorton fisherman? seriously, something that doesn't taste fishy? i do eat tuna on a lettuce bed. and btw, your on your game with the puns! i mean like real fish looking fish, not in a can, or square, or rectangles.

Jeannie Holmes
Jeannie Holmes 2010-08-22 20:50:34 -0500 Report

halibet and cod are really mild. You'd probably like them, they are what they use at McD's

RAYT721 2010-08-22 20:57:27 -0500 Report

Cod is a good choice. I don't care for flounder or halibut however. I think like anything, fish may be an acquired taste because I just started to get into it slowly.

Jeannie Holmes
Jeannie Holmes 2010-08-22 21:14:27 -0500 Report

I was the same way! I won't eat it when I was younger. Now I love it. Except salmon, which we have in abundence here! Of course I was was the same way with bacon!

RAYT721 2010-08-22 20:53:44 -0500 Report

I would suggest catfish, basa or tilapia as very mild fish. Just a little cajun spice and baking til it flakes with a fork. I am not big on canned tuna or salmon but they are not overly fishy. Try fresh salmon or tuna steaks. I also like swordfish and Mahi Mahi (dolphinfish) with a little lemon. Gortons does make a frozen tilapia if you want to give it a try. It's not as good as the real deal but should give you an idea if you like it or not. Oh and I just LOVE seafood like crab legs, mussels, scallops, etc.

bettymachete 2010-08-24 10:30:09 -0500 Report

Orange roughy is also a good one to add to a list, if you can get it at a good price. I suggest not buying it unfrozen, as it comes from NZ and should be frozen. If you are buying it from a grocer and it is in a "fresh case display" they aren't being altogether honest about it's delivery and generally hike up the price. Orange Roughy has a very very light taste, no real fishy smell. Great for baking. Absorbs the flavor of herbs easily. I take my roughy and add sliced lemon and rosemary, and slice onion and wrap it in foil, and bake.

RAYT721 2010-08-22 20:20:44 -0500 Report

I was as surprised as you were to read dolphin on the list. Now I know that dolphinfish is another name for Mahi Mahi which is why I specifically stated both fish. I thought dolphin was protected but I wanted to tell you that I mentioned it on porpoise (pardon the pun). My favorite fish is called Basa and it's a Vietnamese catfish that tastes very similar to tilapia. We bake it with just a little cajun spice on it. We bought a bunch on sale for like $3.99 a pound.

monkeymama 2010-08-22 17:55:07 -0500 Report

LOL…I love this and the info here. I am not thrilled about the whole dolphin thing. I like making them my friends and not my food. BUT, I must say, my ultimate favorite is baked and grilled cod. While this is my ultimate favorite, I also LOVE using tuna in my salads as a GREAT form of adding protein to it. Even if one consumes more of the high Omega 3 fishes, there still is the risk of still not getting enough and there is where a "good" Omega 3 supplement. I love the Biggest Loser Cookbook as well. I definitely "won't' be having it MY WAY at Burger King though…LOL.