The protein in fish contains sufficient amounts of all the essential amino acids required by the body for growth and maintenance of lean muscle tissue. The protein in fish as well as similar foods of animal origin make up complete protein sources.

The protein source can be important to lose weight because high quality proteins such as the protein in fish can be used to maintain an active metabolism. Low quality protein does not contain all essential amino acids required for use in protein synthesis and means the protein must either be used for energy or converted to fat.

If someone follows a calorie restricted diet there is less chance the protein will be converted to fat but more protein used for energy means less fat is used from fat stores resulting in slow weight loss progress!

Protein in Fresh Fish Table:

White Fish (100grams)	Protein	Fat
Cod fillets (baked)	22g	1.4g
Cod in batter (fried)	20g	12g
Haddock fresh (steamed)	24g	0.7g
Haddock in breadcrumbs (fried)	22g	8g
Halibut fresh (steamed)	18g	3g
Lemon Sole (steamed)	21g	1g
Lobster (meat only)	27g	1.3g
Monkfish (steamed)	24g	1g
Mullet (steamed)	25g	1g
Sole in breadcrumbs (fried)	22g	2.7g
Plaice fresh (steamed)	20g	1.5g
Plaice in batter (fried)	18g	18g
Saithe (steamed)	24g	1g
Shark	24g	2.3g
Skate in batter (fried)	15g	10g
Sprats (fried)	19g	21g
Sturgeon	21g	1.2g
Whiting (steamed)	15g	1g
Whiting in breadcrumbs (fried)	16g	10g
Oily Fish	Protein	Fat
Anchovies (canned)	25g	20g
Herring (grilled)	17g	13g
Kippers (baked)	18g	9.8g
Mackerel (fried)	19g	12g
Pilchards	19g	5.7g
Salmon (steamed)	20g	12g
Sardines in tomato sauce	18g	11g
Sardines in oil	24g	14g
Trout (steamed)	17g	3.3g
Tuna in oil	26g	8g
Tuna in brine	24g	0.5g

   Values for fish protein may vary between different pieces & portions, use only as guide!

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