Seafood Nutritional Data

McCormick & Schmick's Seafood Restaurant Nicoise salad with filet and vegetables.Listed below are some of the common nutritional components found in most seafood.  Please note that not all seafood contains the items listed below and amounts per fish and shell fish may vary.

Proteins
Seafood contains all nine essential amino acids; therefore, it is an excellent choice for meeting our daily protein needs. An added advantage of seafood is that its protein is highly digestible. The protein in seafood is more readily broken down and absorbed than the protein in red meats and poultry.

Fats
The total amount of fat in seafood is very low in most varieties and the fat is rich in polyunsaturated fatty acids.

Many types of seafood, particularly salmon, are rich in Omega-3 oils. Scientists have known for years that Omega-3 offers numerous heart-healthy benefits. Additionally, the Omega-3 oils found in many types of seafood have been linked to improvements in or prevention of certain kinds of cancer, ulcerative colitis, psoriasis, arthritis, asthma, certain kinds of mental illness, depression and lupus.

It is typically the way seafood is prepared that can add fat, such as sauces and deep-fat frying, not from the fish itself. Cooking techniques such as broiling, barbecuing, poaching, or steaming on a rack will help reduce the amount of fat in the total fish recipe.

Vitamins
Vitamins A and D are found in fish liver oils and in small amounts in the fatty tissues of fish. Fish is an excellent source of the B complex vitamins, particularly niacin, B12 and B6.

Minerals
Seafood is an excellent source of minerals. Most fish contain varying amounts of calcium, zinc, iodine, phosphrous and selenium. Fresh seafood is normally low in sodium.

Cholesterol
Most seafood products do not contain high levels of Cholesterol.  Most fishes do not have significant levels of cholesterol while most shellfish have low to moderate amounts of cholesterol. 

Some info taken from http://www.ocean.udel.edu/mas/seafood/nutritioninfo.html