Some shellfish is richer in fat than others, so choose the lowest in fat and don’t douse it in creamy sauces or drizzle it with butter or deep fry it. Try sushi or sashimi. Try seafood on a bed of salad or freshly steamed vegetables and rice.
Oysters have 2.4grams of fat per 100 grams, mussels 2.0 grams, scallops 1.5grams, clams 0.7grams, school prawns 0.8grams, king prawns 0.9grams, lobster 0.9grams, Balmain Bugs 3.0grams, abalone 2.0grams, crabs 5.5grams, cockles 0.6grams, kina 5.4grams, cuttlefish 0.7grams, octopus 1.3grams, squid 1.7grams.
Shellfish is low in saturated fat and high in protein. Shellfish is rich in B vitamins and is a useful source of trace minerals. But take care to eat fresh and well prepared shellfish to avoid bacterial contamination and illness. Pollution is the problem with seafood.
Fish is a good source of protein and generally low in fat, although not all are low in fat – sardines, trout and herring are oily fish and tinned fish in oil is probably the oiliest way to buy any fish.
Smoked fish is usually an oily fish that suits this method of preparation. Sorry about the warnings, but otherwise, fish is great. Try fish with loads of salad – and enjoy it in small tasty portions.
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