high protein fish not salmon

9 High-Protein Fish You Can Eat Besides Salmon

Bored with Salmon? These 9 fish can be your new friend with health benefits

A healthy diet should include the right amounts of nutrients including protein. 

After all, protein is responsible and used for maintaining a lot of the body’s structure and function.

Aside from plant-based foods, animal meat is also a very good source of protein. 

But, fish is preferred over beef or pork, and for a good reason.

Unlike red meat, fish is a healthier protein source. And it has no adverse health consequences such as cardiovascular diseases.

Fish plays an essential role in the lifestyle and diets of many, especially the pescetarians. 

A pescetarian diet is a vegetarian one supplemented with fish and other seafood consumption. 


When talking fish, salmon is a favorite pick. It’s soft and has a delicate taste. 

But Salmon is not the only option. 

Let’s see what other high-protein fish meats you can enjoy when you need a break from the usual salmon. 

1. Tuna

Like salmon, tuna is a hotshot fish and an attractive choice for fish eaters. Why wouldn’t it be? 

You can bake it, grill it, or classically pan-sear it and indulge in its meaty, delectable taste. 

More importantly, its protein content is one of the highest among fishes. 

Canned light tuna, for example, has 198 calories. 

It also has an incredible amount of about 30 grams of protein in a 100-gram serving according to the USDA

2. Sardines

Commonly available in cans, sardines are another healthy treat you should try. 

Sardines have 24.62 grams of protein and 208 calories in a 100-gram serving. 

It is rich in omega-3 contents, containing about 2.7-7.5 grams per meal. 

Sardines satisfies the recommended nutritional value of the American Heart Association. 

Although it’s still best to have it fresh, ready-to-eat canned sardines are still nutritious. 

Plus, serving it at dinner tables won’t need you to break a sweat. 

Whether you turn it into pasta sauce, mix it with salad, or top some on tacos or biscuits, sardines can be your go-to fish.

3. Anchovy

These little delights are classified as oily fish along with most of the fishes in this list. 

In a 100-gram serving, anchovies offer 28.89 grams of protein with 210 calories. 

Despite the notion of anchovy being salty, it is naturally low in sodium

But since it’s usually put through a curing process for preservation, the briny taste is what comes to mind when presented with anchovy. 

Anchovy is a high nutrient load of omega-3 and essential amino acids


Besides, it’s affordable and an effective and practical supplement to one’s diet. 

Related: These 10 Veggies are Packed With High Protein Per Serving

4. Mackerel 

Mackerel is a rarely acknowledged nourishing gift from the seas.

One of the benefits of Mackerel is that it helps to improve cholesterol and blood pressure. 

Canned mackerel holds 23.19 grams of protein and 156 calories in a 100-gram serving. 

With fresh herbs and aromatics as stuffing, this you can smoke, bake or even roast mackerel

And while it tastes milder than salmon or sardines and anchovies, it is just as savory, perfect for those who are looking for a subtle flavor. 

5. Tilapia

Tilapia that’s cooked using dry heat provides 128 calories and 26.25 grams of protein in a 100-gram slice. 

Its protein content is something to boast but its flavor? Not that much. 

It’s a versatile fish with flaky, firm meat but it’s kind of bland. 

Fortunately, there’s nothing a proper marinating can’t fix. 

Most commonly served deep-fried, you can also try and grill it, make a stew with it.

Or you can even bake it with butter and lemon as a sure way to relish lunch (hint: Easy Lunch Ideas to Refuel You During the Day

When buying at the market, it’s advisable to opt for wild tilapia as it is generally found to have better nutrients than farmed ones. 

6. Cod 

Another mild-flavored fish, the cod’s plain taste could be an advantage to new fish lovers who can’t tolerate fishy, pungent flavors, yet. 

In this case, there’s no need to shy away from strong spices like ginger, paprika, cumin, lemon, and parsley when preparing your meal. 

Buttered cod in a skillet is one simple and quick way to enjoy this goody. 

Putting the bland taste aside, it’s nutritious value is telling. 


Cod is high in protein, containing about 23.91 grams per 100 grams serving. And has low calories of 108 grams in a 100-gram fillet.

Researchers in one study concluded that dietary cod protein could potentially help prevent type 2 diabetes

This is because it helps to promote insulin sensitivity.

7. Trout

A hundred-gram smoked trout offers a crushing 35 grams of protein. 

But, there’s a trade-off of high-calorie content as well, reaching up to around 250 calories. 

Here’s the thing though:

One research found that regular consumption of trout is still suggested for ideal dietary benefits. 

Stovetop skillet is excellent for cooking thin trout fillets. If you want lazy dinners, baking garlic butter trout in foil is a good option too.

8. Haddock

If you haven’t heard of haddock to till now, you’re not alone.

survey in Belgium found that haddock is among the least consumed fish species. 

But this little-known fish provides a pretty decent protein content of 25.23 grams with 116 calories per 100-gram of serving. 

In the UK, people seem to be fond of the haddock fish and especially fancy them when served with chips. 

Haddock has a neutral-tasting like cod. But you can garnish it with intense seasonings such as black pepper, cayenne pepper, and paprika. 

9. Perch

From a 100-gram piece, 24.38 grams of protein and 114 calories can be obtained from the perch fish which is usually caught in lakes. 


It is one of the high-protein fish meats and is also packed with essential fatty acids and vitamins A

Pan-fried or baked, this fish is great with fresh herbs, butter, and parmesan as well. 

If it’s for perch, spending an afternoon on the lake can be worthwhile. 


Whether you’re a pescetarian or not, adding fish to your meals is a great way to get proteins. 

Of course, everything should be in moderation.

And as much as possible, it’ll be better to have enough of every nutrient there is that food can offer. 

Besides, the American Heart Association only suggests eating fish twice a week. That should be easy enough to do, right? 

And remember, there are a lot more kinds of fish you can savor than just salmon and the nine mentioned above. 

Each with its unique taste and nutrient, you’ll come to appreciate fish and crave seafood in no time.