What Fish Can You Eat on Keto Diet

Welcome to the Best fish and seafood on a keto diet, section of this website. Do not be put off by the fact that the title of this site is about MS. A keto diet helps manage the symptoms of MS, but it is just as relevant for any person wishing to control their weight and feel fantastic. Don't leave without checking out these pages of invaluable information about keto and how to get the most out of this lifestyle!

There are many different options when it comes to the best fish and seafood on a keto diet. If you have landed on this page and think it is just about MS you are wrong. Stay here and find out valuable information about a ketogenic diet and how it can help you lose weight and massively improve your health! If you are new to keto and want to get some starting tips to have a look at this link: Keto diet for beginners – all you need to know.

TOOLS FOR STAYING KETO!

I have been following a ketogenic diet for 5 years and truly believe I can share great tips for getting the most out of this fantastic way of eating!  Fish is extremely keto-friendly food.  On the other hand, you are probably aware that oily fish have the winning formula in terms of both Keto and nutrition. Fatty fish, such as Salmon and Sardines are perfect foods when eating a keto diet because they contain high healthy fats. For tips on how to stay keto have a look at this link: Keto diet success; 10 best tips for winning.

Here we have a definitive list of fish to enjoy on a ketogenic diet along with some of our favorite keto seafood recipes to inspire you and get you cooking! To look at other foods that you can enjoy on a keto diet,  use this link: Keto diet foods: Complete list.

SALMON IS AMONGST THE BEST  SEAFOOD ON A KETO DIET

All seafood is keto-friendly, including shellfish. Salmon is one of the best fishes to eat on a keto diet. It is essential to eat wild fish as opposed to farmed fish. Farmed fish are prone to disease when they raised in a farm environment. The biggest problem comes from a sea insect called sea lice. These attach themselves to the fish, causing infections and skin lesions that end up killing the host or rendering meat inedible. Hence a pesticide called slice is added to the food source. This pesticide is Emamectin Benzoate, and it has caused spinal deterioration along with tremours and muscle atrophy in rats and dogs.

On top of that, larger Salmon Farms use massive doses of antibiotics to treat the bacteria that cause disease in infected fish. As we all know, the overuse of antibiotics in any farming or human treatment speeds up antibiotic resistance. The medicines administered to the Salmon, end up in our bodies too! Candida and other parasitic problems in humans are a side effect of overexposure to antibiotics. To find out more about why you should not eat farmed Salmon read this article: The facts about farmed Salmon you wish you didn't know.

WILD CAUGHT SALMON IS THE ESSENTIAL CHOICE!

Most seafood is high in omega-three fatty acids, which have a marked impact on your general health, but especially on the health of your cardiovascular system. Wild-caught salmon is one of the best fish and seafood on a keto diet. They lower the risk of heart disease & stroke as well as helping to reduce triglycerides levels, lower blood pressure as well as raising HDL (the"good") cholesterol levels. Eat it with lots of vegetables to optimize health benefits. Check out this link to find the best vegetables to eat on a keto diet.

Salmon, as long as they are the wild variety and not farmed, are uber healthy because they contain fats that are high in Omega 3's.  King salmon contain the highest levels of omega 3's. Canned Salmon contains less Omega 3 fats than fresh, but it is still high in nutrients. Smoked Salmon is another excellent choice! Eat it with eggs for breakfast, as this is an excellent Keto option! Check out the best way to eat eggs on a keto diet.

Skillet Salmon with Avocado and Basil

SHELLFISH: THE BEST FISH AND SEAFOOD ON A KETO DIET:

Shellfish is a  collective colloquial term for exoskeleton-bearing aquatic invertebrates that we enjoy as food.  Included are numerous species of mollusks and crustaceans, as well as echinoderms. Although the majority of shellfish come from saltwater environments, there are several that live in a freshwater environment. Edible shellfish are all low-carb, delicious, keto-friendly, and nutritious forms of protein.

CRUSTACEANS

• Shrimp (also called prawns)
• Langastino ( also know as squat Lobster)
• Lobster (many different varieties)
• Crayfish
• Crab (also has many different species)

Shellfish are, by far, my favorite seafood. The very subtle and delicate flavor is unique and morish. Many people say that Crab, Shrimp, and Lobster taste similar.

In my opinion, some nuances make them very different while being somewhat similar. Shrimp has the chewier texture while Crab is slightly less chewy, and Lobster has the densest feel, but it is the silkiest at the same time with a slight sweetness that sets it apart. For that reason, Lobster wears the crown amongst Crustaceans and is celebrated by high-end Chefs the world over. That said, Shrimp, Crab, and Crayfish are all delicious choices. Shellfish recipes work very well with dairy products such as cream and cheese, which enhances their sweet delicate flavors. To see a list of dairy foods that are keto-friendly please use this link: Best dairy foods on a keto diet.

POPULAR CRUSTACEANS TO EAT ON A KETO DIET

• LOBSTER: In terms of minerals, Lobster contains both copper and selenium, as well as phosphorus, vitamin B12, zinc, magnesium, and vitamin E. It contains minimal quantities of omega-3 fatty acids. One cup of Lobster contains 129 calories, 1.25 grams of fat, 27.55 grams of protein, and 0 grams of carbohydrates.
• CRAB:  Crab meat is an excellent source of B12 and folate. Additionally, it is high in minerals such as zinc, phosphorus, calcium, as well as potassium. One cup of crabmeat has 105 calories, 0.9 grams of fat, 23 grams of protein, and 0 grams of carbohydrates.
• SHRIMP: As well as being rich in B vitamins, Selenium and Zinc, Shrimp are high in protein. One cup of shrimp has 173 calories, 2.5 grams of fat, 33 grams of protein, and 2.2 carbohydrates.
• CRAYFISH: Is high in B Vitamins and minerals. These include Calcium, Iron, Zinc, Magnesium, as well as Phosphorous. One cup has 113 calories, 1.6 grams of fat, 23.28 grams of protein, and 0 grams of carbs.

Here is my favorite shrimp and scallop recipe. Absolutely delicious, quick, and easy to make:

KETO SCALLOPS AND SHRIMP IN GARLIC – TOMATO BUTTER SAUCE

MOLLUSCS

Although there are eight recognized classes of Molluscs and we do not eat them all! The majority of those that we use as food sources inhabit five main categories.

1. Scaphopoda – these contain mollusks know as tooth and tusk shells
2. Gastropoda –  this is a large group that comprises: snails,  limpets, whelks, slugs, conchs, periwinkles, et al.
3. Polyplacophora – chitons –  sometimes called sea cradles or "coat-of-mail shells" (shell-covered creatures). Its flesh is edible and is a known food source amongst Native Americans. Russian settlers in Southeast Alaska have eaten them in the past. On the whole, however,  it is not considered palatable as the texture of them is 'extremely tough and rubbery.'
4. Cephalopoda – This class contains chambered nautilus, octopi, squids and cuttlefishes.
5. Bivalvia –  This class of mollusks is full of seafood that we eat, including clams,  mussels, scallops, oysters, cockles, shipworms, and more.

The Mollusc family contains a vast, varied food source that we can enjoy on a regular basis.

BEST FISH AND SEAFOOD ON A KETO DIET: SARDINES ARE VERY KETO-FRIENDLY!

Oily fish is one of the best choices when choosing fish on a keto diet. Sardines are oily fish and contain the same Omega 3 fats as Salmon. These fats lower inflammation in the body. Hence they are especially beneficial for people suffering from autoimmune diseases. These include psoriasis, arthritis, lupus, Crohn's disease, MS, and more. Seafood, on the whole, is full of essential vitamins and minerals.

SARDINES ARE HIGH ON THE LIST OF BEST FISH AND SEAFOOD ON A KETO DIET

Specific micro-nutrients will vary according to the variety of fish, but it could be called a super-food. A small tin of Sardines contains 11 grams of fat and 23 grams of protein. Sardines that are in canned in oil would seem to be the obvious choice on the keto diet, but this is not always the case. It is essential to be discerning about the type of fat that the Sardines come in. Sardines in water are a better choice as the natural Omega 3 oils in the fish are enough.  Find out more about Sardines here. It is crucial to choose fishes that marinated in keto-friendly oils.  Some of the cheaper oils are high in Omega 6 fats and can cause inflammation in the body. Avoid these oils altogether when following a ketogenic diet:

OILS TO AVOID ON A KETO DIET

• Canola oil.
• Peanut oil.
• Corn oil.
• Grapeseed oil.
• Rapeseed oil.
• Sunflower oil.
• Soybean oil.

For a comprehensive list of fats to eat on a keto diet use this link: Best fats to eat on a keto diet.

BEST OILY FISH TO EAT ON A  KETO DIET: MACKEREL

Mackerel is a fatty fish whose omega-3 levels are comparable to Salmon. It is one of the best seafoods you can eat when following keto.  A large fillet of Mackerel contains 17 grams of protein and approximately 16 grams of fat.

Spanish Mackerel and King Mackerel have higher levels of Mercury than Atlantic Mackerel. Mackerel is inexpensive and, when fresh, quite delicious grilled. Choosing sustainably caught sources also ensures the quality of the product. Please see the information on sustainably sourced fish further down this page. Getting enough omega-three from your diet plays a role in mental health. At the same time, it helps combat depression and anxiety.

Additionally, it helps with the management of ADHD symptoms in children. Another positive has shown that it lowers the risk of brain diseases. These include Alzheimer's, Dementia, and other types of and age-related cognitive deterioration.

TUNA IS ONE OF THE BEST SEAFOODS TO EAT ON A KETO DIET

Tuna is one of the larger sea predators. Being higher on the food chain, it contains a non-negligible amount of Mercury. Not enough for you to remove it from your diet, but it would be wise to limit it to one or two servings per week. It also has outstanding omega 3 to omega six ratios, which make it very heart-healthy. Tuna is very rich in B-complex vitamins, as well as in phosphorus, magnesium, and potassium, and selenium. Varieties include Albacore, Yellowfin, Bluefin, and Skipjack tuna. Both fresh and canned types are good sources of protein on a keto diet.

 ANCHOVIES

Anchovies are small, foraging, saltwater fish that are found in large schools, making them very easy to catch in large quantities. With more than 100 different species spread across the Pacific, Atlantic, and Indian Oceans, they are popular in many different cultures. Anchovies are not farm-raised, but caught in the wild thus; therefore, they avoid the chemicals and antibiotics used in fish farming.

Anchovies are highly sustainable. Known for their oiliness and distinctive flavor, people either love or hate them. Often used as a condiment in cooking, and everyday use would be to top a  pizza or to add to a  Caesar Salad.  Many people following a keto diet will use them as a snack straight out of the can because of their healthy Omega and keto diet friendliness!

BEST FISH ON A KETO DIET: TROUT

Like Salmon and Mackerel, Trout is an excellent source of B-complex vitamins. It has lots of potassium, selenium, magnesium, and phosphorus. These vitamins and minerals are essential for tissue growth and repair, bone health, and optimal kidney function.

Trout is full of  Omega 3 fatty acids – a 100-gram tin contains 986 milligrams. Additionally, it is easy to find farmed trout in the supermarket. It is available all year round, thanks to ethical fish farming practices. Interestingly improvements in trout farming mean that farmed trout is often f

In the US, rainbow trout farms use freshwater ponds and "raceways" to raise their trout.

As a result, this protects them from contaminants and ensures they are less likely to contract diseases.

Coupled with this, they consume a fish meal diet designed to conserve resources. Wild-caught trout contain more calcium and iron. Farmed-raised trout, on the other hand , have more vitamin A and Selenium. But for the most part, they are nutritionally equivalent and safe to eat when farmed in the USA.

CODFISH

Cod is a popular fish, which is high in protein and nutrients. There is around 0.25 g of fat and 84 calories in 100 grams of Cod. Cod is a good source of several vitamins, including vitamins E, A, C. It is also an excellent source of multiple B vitamins, especially B-6 and B-12. On the whole, the popularity of Cod revolves around its versatility and mild flavor. Although it is relatively low in fat, it is a very healthy fish to eat as unlike other sea fish is does not contain high levels of Mercury.

Harvested in the wild, Cod is high in B vitamins, including B12 and Niacin, which lowers cholesterol. Codfish is also high in phosphorus, which is a critical component of bones and teeth as well as selenium, which protects your DNA.

Cod is a  super keto-friendly fish. When following a keto eating plan, make sure you stay away from the breaded and battered recipes that often associated with Cod. There are several varieties of Cod, but North Atlantic Cod and Pacific Cod are two of the most popular types.

NORWAY IS PLANNING INDUSTRIAL PRODUCTION OF FARMED COD

Norway is currently planning the industrial production of farmed Codfish. Broad ambitions that intend to see it become the most significant world supplier of farmed Cod, new methods of farming, pioneered in the Salmon farming industry, means the ability to produce healthier fish.

HADDOCK: BEST FISH AND SEAFOOD ON A KETO DIET

Haddock is a wild-caught fish, very similar in taste to Cod. The main difference between Cod and Haddock is that Haddock is slightly fisher and has a more fragile text than Cod. Haddock is in the top five most popular fish to eat in the UK, along with Cod, Tuna, Salmon, and Prawns. Like Cod, it is a very versatile fish used in all kinds of recipes. Haddock can reach 1 to 3 feet in length and 2 to 7 pounds of weight.

In recent years due to the high demand, there is an extreme decrease in the population of Haddock fish in the UK. Once a popular 'fish and chip shop fish,' overfishing has meant reduced quotas for Haddock, to allow for repopulation.

MONKFISH

Also known as anglerfish, this ugly fish has a considerable head accounting for half its weight. Despite its external appearance, the meat of this fish is expensive and has a delicate flavor that is similar to Langoustine.

Interestingly in Japan, the liver is a highly prised commodity and is used to evaluate the price for which the fish goes to market. A member of the shark family, Monkfish, is a popular 'Chefy' fish and is used in high-end restaurants throughout the world.

During the 1970s, Monkfish were fished commercially as a replacement for Scampi. It is said to get its name from monks, because once upon a time, monks would visit docks to ask fisherman for fish that they wanted to discard. Monkfish has declined in numbers because it does not reproduce quickly.

FLOUNDERS

Flounders are a large family of flatfish. The most popular members include flounder, Dover sole, plaice, dab, turbot, and brill. Lemon sole is much sought after and expensive and Halibut also inhabit this family of fish.

Although there are slight nuances in taste between the various species, on the whole, they have a delicate texture and sweet flavor. Low in fat and high in protein, cooking in butter or a butter sauce or cream sauce easily turns them into a keto treat.

THE BEST FISH AND SEAFOOD ON A KETO DIET: SEA BASS

Sea bass is one of the numerous fishes of the family Serranidae. Most species are marine fish found in shallow areas of warm and tropical seas. Altogether the family comprises about 475 species. Sea Bass is the name used for the family as a whole. On the other hand, the fishes themselves go by a variety of different names. Among these, there are Hamlet, Cony, Graysby, Grouper, and Jewfish, as well as Sea Bass and Bass.

The majority of Sea Bass used commercially are caught wild. However, factory farming of Sea Bass is big in Greece and Turkey. In the 1970s, Sea Bass populated menus of expensive restaurants, but improvements in commercial fishing meant they became more readily available in the 1990s. The most common kind that you find on sale in the European sea bass or Dicentratus Labrax. The fishing area stretches from Norway and the Baltic to the Black Sea. Some fishing also takes place off the west coast of Africa.

Generally speaking, Sea Bass is fattier than the average white fish and sit somewhere between Cod and Salmon in terms of fattiness. Because of this, they are excellent keto-friendly fish. In Europe, Sea Bass quotas have been reduced in recent years because they are dwindling in population. The catch limit has been reduced to less than five tonnes and limited to fishing with lines and hooks. The Marine Conservation Society rates wild sea bass as a fish to avoid. That said, it is still available to buy on the market, even if it is more expensive than it used to be. If you are lucky enough to come across it, feel free to enjoy it on a keto diet.

BEST FISH PRODUCT: SNAPPER

There are over 100 varieties of Snapper, but the most common Snapper to eat is the Red Snapper and the Yellowtail Snapper. Snapper has firm, lean white meat with a mildly sweet and fresh taste and lives offshore living near reefs, wrecks, and rock piles.  Anglers target them with live bait and artificial lures.  Red Snapper tastes excellent and can grow to be more than 40 pounds.  They are one of the most popular fish to catch when bottom fishing offshore.

Red Snapper has a firm texture and a sweet, nutty flavor that lends itself well to everything from hot chilies to subtle herbs. Red Snapper tastes great Pan-fried, grilled, steamed, baked, or deep-fried.

The red Snapper is considered a white fish and is popular in restaurants and with chefs. The meat is very high in protein and is low in sodium and saturated fats. However, adding extra fat to the fish in recipes makes it a super keto-friendly choice!

BEST FISH AND SEAFOOD ON A KETO DIET: HAKE

Hake are members of the cod family and live at depths of over 1,000 meters. Twelve hake species exist in the family of Merlucciidae, and taste and texture can be different according to the species.  On the whole, they all tend to have a milder flavor, softer feel, and smaller flake than Cod.

Although it is a popular fish in Britain, most Hake caught in the UK is generally exported to Spain, Portugal, and Italy, where it is trendy! Hake resides in deeper waters during the day. It swims toward the surface of the water to find food during the night.

To sum up, Hake ideal to consume when following a ketogenic diet.

CONSIDERED ONE OF THE BEST FISH AND SEAFOOD ON A KETO DIET – CATFISH

Catfish are an incredibly diverse group of ray-finned fish that get their nickname from their feline-looking whiskers. These are barbels that protect them. Catfish do not have scales, so the barbs act like a defense mechanism. They are one of the best fish and seafood on a keto diet; with over 3,000 species of Catfish, they are prolific and varied! All manor of environments attracts Catfish with both fresh and saltwater varieties. Blue Catfish, channel catfish, and flathead catfish are the three most popular species of catfish in the United States. That said, domestic, catfish fishing also includes bullheads and white Catfish.

Catfish has a low mercury content, which explains why so many people choose to eat it. The Environmental Protection Agency has listed Catfish as the most consumed fish in the USA, due to its low mercury content.

 FINDING SUSTAINABLE SOURCES OF QUALITY FISH THAT ARE KETO

WILD PLANET;

canned wild fish is the perfect choice on a keto diet.  Endorsed by Dominic D'Agostino, supported for its sustainability by Greenpeace, it is readily available. A well as Mackeral, Wild Planet also produces canned Salmon, Tuna, Anchovies, Sardines, and Yellow-tail. Wild Planet source their tuna exclusively from pole and line catch fisheries, never using FAD purse seine or long-line gear. It's better for the planet and better for your family. Wild Planet is a great organization that deserves your support in promoting sustainable fishing. Their mission states that they endeavor to:

1. Provide the highest quality, premium foods that are delicious and nutritious;
2. Produce them in the most durable, earth-friendly ways possible;
3. Protect and enhance their nutritional value.

AVOID BREADED FISH AND SUGARY MARINADES!

It is vital to avoid breaded fish for obvious reasons. The best advice is to start with a raw fresh untouched product and cook from scratch. If you do want to buy ready-cooked foods, you must check the carbohydrate values on the packaging to ensure that you are compliant. On the whole,  most pre-cooked meals tend to contain some form of either sugar or starch. Consequently, cooking from scratch is your safest option!

CONCLUSION

Most seafood is superbly keto-friendly because of its very low-carb content. I nclude it in your diet at least once or twice a week. Experiment with different varieties. There is a whole ocean full of fish out there!

NEXT:  BEST VEGETABLES TO EAT ON A KETO DIET

ALSO SEE:  KETO DIET FOODS – COMPLETE LIST

What Fish Can You Eat on Keto Diet

Source: https://www.hsctstopsms.com/ketogenic-diet/best-foods-to-eat-on-a-keto-diet/fish-and-seafood-on-a-keto-diet/

Share :