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Plain-cooked white fish is a good source of protein, vitamins and minerals. They are low-fat and low calorie and ideal for slimmers.

Oilly fish, such as herring, mackerel, kipper, salmon and sardines, are one of the few good sources of the Omega-3 polyunsaturated fatty acids. Omega-3 polyunsaturated fatty acids help to prevent heart disease and strokes.

Most fishes are also a good source of antioxidant mineral, selenium.


Plainly cooked shellfish contains protein and many minerals including the antioxidant selenium, zinc and magnesium, as well as some B group vitamins. Prawn are high in cholesterol and sodium, Crabmeat and mussels contain significant amount of Omega-3 fatty acids.