Fish and sea food are rich in vitamins and mineral, but they’re also great low fat sources of protein or make for a better fat source that meat. If you’re trying to lose weight, you should definitely try adding more fish to your diet, but you’ll get better results if you know what to choose and how to cook it.

Discover the best types of fish for weight loss, from salmon to oysters, and learn how to choose the healthiest version of it, that will keep your nourished correctly while still making an impact on your weight.

Salmon

Delicious and packed with the right kinds of fat, salmon is a great source of omega-3 fatty acids and vitamins B6, B12 and D. By eating the healthier fats found in salmon, you’re keeping your cholesterol in check, and it’s also one of the best types of fish for weight loss. Wild-caught salmon has higher levels of omega-3, but all wild species are dealing with conservation issues, so don’t avoid farmed Pacific salmon.

Sardines

When your budget is limited, canned sardines can also provide a high content of omega-3 fatty acids. On their own, sardines are some of the best low calories and low fat fish, so eating them fresh is recommended. If you go for cans, avoid sardines preserved in special sauces, since those just add calories.

Shellfish

It’s had a bad reputation for a long time, but shellfish is actually good for your cholesterol levels and great for weight loss. From Alaskan King Crab to farmed clams, shellfish provides protein with less fat than meat and it also a great source of potassium. Rich in chitosan, a compound that prevents fat absorption, shellfish shouldn’t be avoided when cooked in a light way.

Albacore Tuna

When it’s troll-caught or pole-caught, Albacore Tuna has the lowest levels of mercury and it’s one of the best types of fish for weight loss. Avoiding larger and older tuna caught on longlines will help you get more omega-3s. Buy it fresh or packed in water, not oils. Since it’s rich in protein, a single serving can also be more filling and aid in appetite control.

Halibut

Another low fat, high omega-3 option is halibut and its versatile taste also makes a great choice for people who don’t love eating fish. Steamed, grilled or broiled, halibut is delicious, but it can also be high in mercury. If you’re planning a pregnancy, stick to just one serving per week to avoid any risk.

Flounder

Very low in fat, flounder also contains no carbohydrates and its buttery flavor is a great way to satisfy your taste while still losing weight. Avoid pan frying it to keep it light. Instead, bake or broil this delicious flat fish for a dish that will help you lose weight while still being high in vitamins, selenium and omega-3s.

Perch

The small ocean perch is one of the best types of fish for weight loss. With around 55 calories per serving, it’s low in saturated fats and it another great budget options. Since it’s mercury-free, you can use it a lot more in your weight loss diet and thanks to its high protein content it can also be more filling than other sea food.

Rainbow Trout

Farmed in freshwater ponds, rainbow trout is rich in omega-3s and vitamin B12, while also being very low in mercury. Its delicate flavor is best enjoyed when you’re baking it with a little lemon juice, olive oil and bay leaves. As one of the best types of fish for weight loss, a single serving provides more than the daily recommended omega-3 intake.

Oysters

Pacific oysters are also almost mercury-free, but high in zinc, a mineral that increases thyroid hormone production and can be very beneficial for weight loss. Also rich in iron and omega-3s, oysters are light on calories, meaning that you don’t necessarily have to stick to small portions.

Fish And Weight Loss

Even when you’re eating the best types of fish for weight loss, you still need to follow a few simple rules in order to maximize their weight loss potential. Fatty fish, like tuna and salmon, should be served in three ounce portions, while white fish (including shellfish) can go up to four ounces per serving. Make sure you prepare your fish dishes in a healthy way with vegetable side dishes.