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  1. A Dive Deep into 5 Fish We Love


    deep-dive-into-5-fish-we-love

    Fish is a delicious and nutritious protein that often finds its way into healthy diets—and for good reason. It's a filling main dish packed with a wide range of nutrients. It’s also extremely versatile, affording home cooks and chefs the ability to create unique and tasty dishes that millions of people enjoy daily.

    Diet-to-Go’s chefs are no different. We include fish of numerous varieties on our menus, and we love to get creative with unique flavors and savory tastes that keep our customers satisfied while they work towards their weight loss goals.

    Let’s dive deeper into the health benefits of five of the most popular kinds of fish and our delicious meals that feature them!


    Tilapia


    Tilapia is a popular farm-raised fish native to the Middle East and Africa. It typically has a mild, sweet flavor and flaky skin, although its taste can change dramatically based on where it is raised.

    Tilapia’s lengthy list of nutrients includes:

     

    • Omega-3 Fatty Acids: For supporting heart health

    • Vitamin B12: For healthy blood cells

    • Niacin: For skin, digestive, and nervous system health

    • Vitamin D and Phosphorus: For improving bone strength

    • Selenium: For preventing cancer

     

    Diet-to-Go tilapia dishes include:

    Herb Crusted Tilapia with Polenta and Broccoli

     

    Herb Crusted Tilapia with Polenta and Broccoli
    440 calories; 29g protein









     


     

    Lemon Herb Tilapia with Swiss Chard, Artichoke Mix and Broccoli Florets
    Lemon Herb Tilapia with Swiss Chard, Artichoke Mix and Broccoli Florets
    440 calories; 40g protein















    Tilapia Veracruz with Cauliflower Mash and Green Bean Mix

    Tilapia Veracruz with Cauliflower Mash and Green Bean Mix
    450 calories; 45g protein













     

    Salmon


    Salmon is a Pacific and Atlantic fish with many varieties that thousands of farms grow. Its pink color and flaky texture have a nutty, full, buttery flavor that makes it a popular choice worldwide— especially in the U.S.

    Wild Pacific salmon are available at many supermarkets, as are farm-raised varieties. Wild Atlantic salmon is only available via farms as the U.S. has prohibited fishing due to overfishing and pollution.

    Salmon is packed with nutrients such as:

     

    • Omega-3 Fatty Acids: For supporting heart health

    • Vitamin B12: For healthy blood cells

    • Vitamin B6: For brain function

    • Vitamin D and Phosphorus: For improving bone strength

    • Selenium: For preventing cancer

    • Potassium: For nerve, muscle, and heart function

     

    Salmon is one of our favorite proteins. We have numerous dishes featuring it, including

    Herbed Baked Salmon with Veggie Blend and a Three Grain Rice Pilaf
    Herbed Baked Salmon with Veggie Blend and a Three Grain Rice Pilaf
    360 calories; 28g protein















    Harissa Salmon with Mandarin Orange Almond Cous Cous and a Veggie Blend
    Harissa Salmon with Mandarin Orange Almond Cous Cous and a Veggie Blend
    350 calories; 26g protein















    Salmon Cake over Rice Pilaf with Spinach Cauliflower Puree
    Salmon Cake over Rice Pilaf with Spinach Cauliflower Puree
    380 calories; 23g protein















    Baked Salmon with Pineapple Salsa, Turnip & Parsnip Veggie Puree and Ginger Carrots Baked Salmon with Pineapple Salsa, Turnip & Parsnip Veggie Puree and Ginger Carrots
    400 calories; 32g protein
















    Salmon Teriyaki Rice Bowl
    Salmon Teriyaki Rice Bowl
    560 calories; 32g protein















    Baked Cajun Salmon with Asparagus & Broccoli and a Cream Sauce
    Baked Cajun Salmon with Asparagus & Broccoli and a Cream Sauce
    310 calories; 33g protein















    Chimichurri Salmon with Marinated Asparagus
    Chimichurri Salmon with Marinated Asparagus
    540 calories; 34g protein















    Cumin Salmon with Mustard Greens and a Zucchini Veggie Medley
    Cumin Salmon with Mustard Greens and a Zucchini Veggie Medley
    390 calories; 37g protein















    Salmon and Spinach Salad with Marinated Vegetable Blend
    Salmon and Spinach Salad with Marinated Vegetable Blend
    500 calories; 34g protein













     

    Shrimp


    Ah, shrimp — a staple in most people’s diet with reports saying the average American downs about 5 pounds per year, making it the most valuable seafood commodity in the country. These days, most regular and jumbo-size shrimp come from farms, although sometimes coastal fishermen catch them and sell them in markets.

    You can find cold-water, pink shrimp, which are cooked and peeled, and warm-water shrimp that are pink, white, or brown, which can be cooked or raw.

    Shrimp tends to have a watery, slimy texture, giving cooks more of a blank canvas to turn it into a scrumptious dish with a wide variety of flavor possibilities. It also pairs well with rice and noodles dishes.

    Shrimp’s nutrition benefits include:

     

    • Potassium: For nerve, muscle, and heart function

    • Phosphorus and Calcium: For teeth and bone health

    • Iron: For efficiency in carrying oxygen to muscles and throughout the body

    • Copper and Zinc: For a strong immune system

    • Magnesium: For energy boosts

     

    Diet-to-Go meals with shrimp include:

    Spanish Shrimp and Rice
    Spanish Shrimp and Rice
    370 calories; 27g protein















    Shrimp Alfredo and Broccoli
    Shrimp Alfredo and Broccoli
    510 calories; 37g protein













     

    Tuna


    Tuna is a saltwater fish populous in the Atlantic Ocean. It has a meaty, savory flavor that most people find extremely filling.

    Albacore “white meat tuna” is a favorite at many sushi places, and Skipjack “light meat tuna” is often a star protein at fancy restaurants.
     

    Like salmon and tilapia, tuna has a lengthy list of nutritional benefits:

     

    • Omega-3 Fatty Acids: For supporting heart health

    • Vitamin B12: For healthy blood cells

    • Vitamin D and Phosphorus: For improving bone strength

    • Selenium: For preventing cancer

    • Potassium: For nerve, muscle, and heart function

    • Iron: For efficiency in carrying oxygen to muscles and throughout the body

    • Iodine: For a healthy metabolism

     

    Tuna is also a lean protein that can help with weight loss, and we love to get creative with it in our dishes, which include:

    Tuna Meltovers with a Peach Crisp with Walnuts
    Tuna Meltovers with a Peach Crisp with Walnuts
    330 calories; 26g protein















    Greek Pasta Salad with Tuna
    Greek Pasta Salad with Tuna
    520 calories; 19g protein















    Tuna Salad with Cheddar Cheese and Walnuts
    Tuna Salad with Cheddar Cheese and Walnuts
    610 calories; 32g protein












     

    Cod


    Cod is a lean, low-fat fish often found in shallow waters that people have enjoyed for centuries. Its flaky texture and white color are well-known. After years of overfishing, cod is now protected and available at markets and restaurants nationwide.

    Cod has many vitamins and minerals to promote a healthy body and mind. They include:

     

    • Omega-3 Fatty Acids: For supporting heart health

    • Vitamin B12: For healthy blood cells

    • Niacin: For skin, digestive, and nervous system health

    • Vitamin D and Phosphorus: For improving bone strength

    • Selenium: For preventing cancer

    • Choline: For regulating mood and improving memory

     

    Diet-to-Go dishes with cod include:

    Boston Cod in Lemon Herb Sauce with Greens, a Red Pepper & Mushroom Blend, and Green Beans
    Boston Cod in Lemon Herb Sauce with Greens, a Red Pepper & Mushroom Blend, and Green Beans
    420 calories; 41g protein















    Cod Loin with Lemon Herb Sauce and Artichoke Barigoule, plus Zucchini Squash Blend
    Cod Loin with Lemon Herb Sauce and Artichoke Barigoule, plus Zucchini Squash Blend
    360 calories; 34g protein

















    Ultimately, fish is a tasty, nutritious, lean protein source with versatility that gives our chefs room to get creative — and the end result is something our customers love. You can view our sample menus with many more delicious dishes here.



     

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    Author: Caitlin H
    Diet-to-Go Community Manager

    Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
     

     

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