By Sabrina Perry
Good Friday, which occurs at the end of Lent, brings a day of fasting, reflection, and for many, a meat-free meal. Though Lent formally ends on Holy Thursday or Holy Saturday, depending on your interpretation, observant Christians celebrate Good Friday to commemorate the crucifixion and death of Jesus.
Because Jesus sacrificed his life for the sins of everyone else, according to the Christian religion, the flesh of a “warm-blooded animal” is off-limits on Good Friday — leading many to choose fish, seafood or abstain from meat altogether. While some fish are popular, go-to staples (salmon or tuna, anyone?) many slightly more obscure and nutritious varieties deserve a moment in the spotlight.
Whether you want to try something new or simply cook a healthy meal, the experts at HealthGrove have you covered. Using data from the ESHA nutrition database, they found the top 25 best fish and seafood for your Good Friday. These foods are ranked from lowest to highest “Nutrient Score,” which takes into consideration the vitamin and mineral content of the food divided by the “bad” nutrient content (sodium, fat and cholesterol, for instance).
Though a few of these seafood options may be new to you, try the recommended recipes for a fun, adventurous Good Friday dish.
#25. Crawfish
Calories: 87
Serving Size: 4.0 ounces
Nutrient Score: B
- Protein: 18.1 grams
- Fat: 1.1 grams
- Good Source of: Selenium (45.1 %DV)
Try preparing this seafood using this recipe: Crawfish Fettuccine
#24. Pollock
Calories: 100
Serving Size: 3.0 ounces
Nutrient Score: B
- Protein: 21.2 grams
- Fat: 1.1 grams
- Good Source of: Selenium (66.9 %DV)Try preparing this fish using this recipe: Baked Pollock
#23. Carp
Calories: 144
Serving Size: 4.0 ounces
Nutrient Score: B+
- Protein: 20.2 grams
- Fat: 6.4 grams
- Good Source of: Vitamin D (280.1 %DV)
Try preparing this fish using this recipe: Citrus Carp
#22. Wild Catfish
Calories: 108
Serving Size: 4.0 ounces
Nutrient Score: B+
- Protein: 18.6 grams
- Fat: 3.2 grams
- Good Source of: Vitamin D (141.8 %DV)Try preparing this fish using this recipe: Baked Catfish
#21. Mackerel
Calories: 119
Serving Size: 4.0 ounces
Nutrient Score: B+
- Protein: 23 grams
- Fat: 2.3 grams
- Good Source of: Vitamin B12 (294.8 %DV)
Try preparing this fish using this recipe: Roasted Mackerel with Garlic and Paprika
#20. Perch
Calories: 103
Serving Size: 4.0 ounces
Nutrient Score: B+
- Protein: 22 grams
- Fat: 1 grams
- Good Source of: Vitamin B12 (35.9 %DV)Try preparing this fish using this recipe: Baked Parmesan Perch
#19. Octopus
Calories: 93
Serving Size: 4.0 ounces
Nutrient Score: B+
- Protein: 16.9 grams
- Fat: 1.2 grams
- Good Source of: Vitamin B12 (378.0 %DV)
Try preparing this seafood using this recipe: Octopus with Linguine
#18. Rockfish
Calories: 93
Serving Size: 3.0 ounces
Nutrient Score: B+
- Protein: 18.9 grams
- Fat: 1.4 grams
- Good Source of: Selenium (108.9 %DV)Try preparing this fish using this recipe: Pan Sauteéd Rockfish with Capers
#17. Mussels
Calories: 98
Serving Size: 4.0 ounces
Nutrient Score: B+
- Protein: 13.5 grams
- Fat: 2.5 grams
- Good Source of: Vitamin B12 (228.6 %DV)
Try preparing this seafood using this recipe: Drunken Mussels
#16. Tilapia
Calories: 109
Serving Size: 3.0 ounces
Nutrient Score: B+
- Protein: 22.2 grams
- Fat: 2.3 grams
- Good Source of: Selenium (77.7 %DV)Try preparing this fish using this recipe: Lemon Garlic Tilapia
#15. Bass
Calories: 110
Serving Size: 4.0 ounces
Nutrient Score: B+
- Protein: 20.9 grams
- Fat: 2.3 grams
- Good Source of: Vitamin D (64.1 %DV)
Try preparing this fish using this recipe: Pan Fried Bass
#14. Conch
Calories: 111
Serving Size: 3.0 ounces
Nutrient Score: B+
- Protein: 22.4 grams
- Fat: 1.0 gram
- Good Source of: Vitamin B12 (74.4 %DV)Try preparing this seafood using this recipe: Conch Fritters
#13. Snapper
Calories: 109
Serving Size: 3.0 ounces
Nutrient Score: B+
- Protein: 22.4 grams
- Fat: 1.5 grams
- Good Source of: Selenium (70.0 %DV)
Try preparing this fish using this recipe: Lemon Red Snapper with Herbed Butter
#12. Trout
Calories: 135
Serving Size: 4.0 ounces
Nutrient Score: B+
- Protein: 23.2 grams
- Fat: 3.9 grams
- Good Source of: Vitamin B12 (84.1 %DV)Try preparing this fish using this recipe: Pan Fried Trout
#11. Halibut
Calories: 94
Serving Size: 3.0 ounces
Nutrient Score: B+
- Protein: 19.2 grams
- Fat: 1.4 grams
- Good Source of: Selenium (79.1 %DV)
Try preparing this fish using this recipe: Grilled Halibut with Lemon-Basil Vinaigrette
#10. Grouper
Calories: 104
Serving Size: 4.0 ounces
Nutrient Score: B+
- Protein: 22 grams
- Fat: 1.2 grams
- Good Source of: Selenium (52.1 %DV)Try preparing this fish using this recipe: Broiled Grouper Parmesan
#9. Yellowtail
Calories: 159
Serving Size: 3.0 ounces
Nutrient Score: B+
- Protein: 25.2 grams
- Fat: 5.7 grams
- Good Source of: Selenium (66.9 %DV)
Try preparing this fish using this recipe: Grilled Yellowtail with Mango Salsa
#8. Coho Salmon
Calories: 118
Serving Size: 3.0 ounces
Nutrient Score: B+
- Protein: 19.9 grams
- Fat: 3.7 grams
- Good Source of: Vitamin D (95.9 %DV)Try preparing this fish using this recipe: Salmon Roasted in Butter
#7. Anchovies
Calories: 37
Serving Size: 1.0 ounces
Nutrient Score: B+
- Protein: 5.8 grams
- Fat: 1.4 grams
- Good Source of: Vitamin B3 (70.1 %DV)
Try preparing this fish using this recipe: Spaghetti with Shallots, Sage, Lemon and Anchovies
#6. Cod
Calories: 93
Serving Size: 4.0 ounces
Nutrient Score: B+
- Protein: 20.2 grams
- Fat: 0.8 grams
- Good Source of: Selenium (47.3 %DV)Try preparing this fish using this recipe: Lemon-Parsley Baked Cod
#5. Clams
Calories: 81
Serving Size: 2.0 ounces
Nutrient Score: B+
- Protein: 13.7 grams
- Fat: 0.9 grams
- Good Source of: Vitamin B12 (176.1 %DV)
Try preparing this seafood using this recipe: Beer-Steamed Clams
#4. Oysters
Calories: 39
Serving Size: 2.0 ounces
Nutrient Score: A-
- Protein: 4 grams
- Fat: 1.4 grams
- Good Source of: Vitamin B12 (180.8 %DV)Try preparing this seafood using this recipe: Rockin’ Oysters Rockefeller
#3. Tuna
Calories: 111
Serving Size: 3.0 ounces
Nutrient Score: A-
- Protein: 24.8 grams
- Fat: 0.5 grams
- Good Source of: Selenium (154.6 %DV)
Try preparing this fish using this recipe: Marinated Tuna Steak
#2. Pike
Calories: 100
Serving Size: 4.0 ounces
Nutrient Score: A-
- Protein: 21.8 grams
- Fat: 0.8 grams
- Good Source of: Vitamin B12 (37.8 %DV)Try preparing this fish using this recipe: Northern Pike Chowder
#1. Monkfish
Calories: 82
Serving Size: 3.0 ounces
Nutrient Score: A-
- Protein: 15.8 grams
- Fat: 1.7 grams
- Good Source of: Selenium (66.9 %DV)Try preparing this fish using this recipe: Monkfish Fillets Dijon Style
Research Other Fish on HealthGrove
