The best lean fish for weight loss

The best lean fish for weight loss

Fish is an excellent food that is rich in nutrients and vitamins and is also tasty to eat. Lean fish in particular are high in protein and low in energy. This is why nutritionists often recommend them to their patients for weight loss. Focus on the different varieties of lean fish for a slimming diet.

Why eat lean fish when you are on a diet?

Most lean fish are white fish with low lipid content (less than 3%). Their calorie intake does not exceed 100 Kcal per 100 g. They are ideal for people who want to lose weight. However, their final content also depends on the way they are cooked, hence the importance of paying attention to the composition of your dishes. Moreover, contrary to popular belief, their taste is no less pleasing to the taste buds; all you need to know is how to prepare them. There are several types of lean fish for a diet.

The four priority cooking methods to take advantage of the benefits of lean fish are to cook them :

  • in the oven
  • steamed
  • in a flavored broth
  • en papillote

Therefore, for a diet, it is suggested that a drizzle of olive oil or a knob of butter be poured over the fish during cooking to preserve all its virtues and flavor

The best lean fish

Lean fish promote rapid fat burning when assimilated into an intense sports program and a well-designed diet. Here are a few lean fish to be eaten as part of a diet:


Whiting fish with delicate and refined flesh containing 84 Kcal per 100 g. To be cooked preferably in the oven or steamed.


100 grams of skate averages 89 Kcal. Skate is a low-fat fish full of vitamins A, D, phosphorus, and magnesium.


With 95 Kcal per 100 g, this fish has the advantage of being very digestible. It can be cooked grilled, in the oven or as a broth.


Haddock is a fish recommended for children and people with difficult digestion. Moreover, it is particularly rich in potassium and vitamin B1 and contains only 71 Kcal.


Cod contains 70 Kcal per 100 g. Once dried and salted, it is similar to cod. Rich in good nutrients and low in calories, it is perfect for losing a few extra kilos. There are many ways to cook it.


Monkfish is an excellent lean fish ideal for a diet. It contains 65 Kcal; it is very tasty and rich in minerals and vitamins.


Pike is a highly sought-after fish because of the quality of its flesh. It contains 82 Kcal per 100 g and is low in lipids. It is one of the lean fish that you should eat to lose weight and be healthy.


Sole is a good ally for slimming diets. It contains 83 Kcal per 100 g. The sole is also rich in proteins, omega-3, vitamins, and minerals.

Benefits of eating lean fish

Although they are described as “lean”, the low-calorie fish recommended for diets are mostly rich in omega-3s and vitamins. Here are some of their health benefits:

  • Lean fish are rich in antioxidants. They, therefore, protect the body’s cells against premature degradation;
  • They help to control and significantly reduce the level of bad blood cholesterol (LDL) and triglycerides;
  • They strengthen and maintain a healthy immune system;
  • Lean fish are useful in weight loss diets;
  • They help delay certain chronic diseases such as high blood pressure. They also combat the risks associated with cardiovascular problems by stimulating the proper circulation of blood fluids.

Also read: Do eggs cause weight gain?

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