Cooking Fish: The Different Types of Seafood Explained

Category: Healthy Living

Author

Posted on July 11, 2021

Scott is passionate about health and wellness, and enjoys writing on various topic surrounding these fields. Scott lives in Seattle and spends his free time restoring old furniture and playing pickleball with his friends.



types of seafood

So, you want to learn how to cook seafood. Great choice! Seafood is packed with important nutrients such as Omega 3 fatty acids that help you stay healthy. 

However, cooking seafood is a little bit different from cooking beef or chicken. And, there are so many different types of seafood that it can be confusing to know where to start!

Before you pull out the frypan and start whipping up some tasty seafood, let's take a look at all the different kinds of seafood there are. And, we'll even throw in a few seafood cooking tips to make your job easier. Let's dive in!

Wild-Caught Fish

One of the more well-known types of seafood out there is fish. There are many different varieties of fish, and all of them offer their own nutrient and vitamin profiles.

If you're looking to eat fish, however, it's best to choose fish that is wild-caught. Wild-caught fish offers more nutrients and has less chance of carrying disease due to poor farming conditions. 

Salmon

Wild salmon is a popular choice for many people who enjoy seafood. It can be eaten raw or cooked, making it a great meal for people who enjoy a wide variety of recipes.

Salmon is rich in astaxanthin and omega-3 fatty acids. These are great for improving the skin and helping humans build up UV resistance.

Salmon contains many other nutrients, too, including:  

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Selenium
  • Niacin 

All of these vitamins make salmon a great choice for staying healthy.

Trout

Trout is another fish that many people enjoy, and as it's actually related to salmon, it has a similar appearance and flavor profile. Trout tastes similar to salmon but is a little milder. 

Like salmon, trout is low in mercury and high in omega-3 fatty acids. It's also rich in proteins, which is great for anyone wanting to boost muscle in their daily workouts. 

Trout contains important nutrients such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Phosphorus
  • Manganese

Atlantic Mackerel

There are several different types of mackerel out there, but the healthiest is Atlantic Mackerel. This affordable fish offers many of the same health benefits as salmon, but at a much lower cost. 

While Atlantic Mackerel is a great option for people wanting to stay healthy at a good price, King Mackerel and Spanish Mackerel aren't. That's because those two varieties of mackerel tend to contain large amounts of heavy metals.

If you're eating Atlantic Mackerel, you can expect to benefit from the following nutrients: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Vitamin D
  • Selenium

Herring

Herring is found mostly in the Pacific and Atlantic oceans and offers several nutrients that are great for staying healthy, reducing stress, and balancing hormones

Herring is a very oily fish, which is partly why it offers so many amazing nutrients. A few of the nutrients offered by herring include: 

  • Omega-6 fatty acids
  • Omega-3 fatty acids
  • Protein
  • Selenium
  • Vitamin D
  • Vitamin B12

This low-calorie fish is a great option for people who want to get their daily vitamins and nutrients. Plus, it's a low-cost option for getting your daily nutrients as well. 

Sardines

Sardines are an extremely nutritious and also extremely affordable fish. One of the reasons why these fish are so healthy is because they're typically eaten whole, providing the benefit of their bones and organs. 

Thanks to this, they offer a number of important nutrients, such as: 

  • Omega-3
  • Omega-6
  • Protein
  • Vitamin B12
  • Vitamin D
  • Selenium 

Eel

Eel is a fish that often gets forgotten. And, it often gets mistaken for a water snake because of its long shape and snake-like appearance.

Today, eel is mostly eaten in China, Taiwan, Korea, and Japan. People who enjoy eating this fish can enjoy a number of vitamins and nutrients, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Vitamin A
  • Vitamin D

Because eel contains high amounts of fatty acids, it may help boost your immunity. That makes it a great choice for not just being healthy in the present but for staying healthy in the long run, too!

Shellfish and Crustaceans

It's not just traditional fish that seafood lovers can enjoy. Another popular type of seafood that offers a range of health benefits is shellfish.

And, similarly are fish that have a shell but aren't shellfish. These types of sea creatures are known as crustaceans. Animals such as crab and shrimp fall into this category of nutritious animals. 

Either way, shellfish, and crustaceans both offer a healthy source of vitamins and nutrients. That makes them a great addition to any seafood diet. 

Oysters

Oysters are shellfish that have a slimy appearance and are found in a shell. They're often eaten raw and many people will either love or hate this interesting mollusk. 

Because oysters are eaten whole, they are very high in nutrients. They offer many different vitamins and minerals, including:

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin D
  • Zinc
  • Copper
  • Vitamin B12

Abalone

Another shellfish similar to oysters is abalone. These protein-rich shellfish are low in fat and offer iodine and other minerals that are hard to find in a natural diet. 

Iodine is important for getting a good night's sleep thanks to its ability to regulate your thyroid activity. Apart from iodine, abalone offers the following nutrients:

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Selenium
  • Vitamin B5
  • Vitamin K

Shrimp

Shrimp is a type of crustacean that offers a variety of micronutrients. These fish are extremely common and can help support a healthy diet by providing key nutrients that we may not get enough of. 

In a typical 100g serving of shrimp, you'll find few calories and carbohydrates but plenty of nutrients. Some of the nutrients you'll find in these sea creatures include: 

  • Selenium
  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Vitamin D
  • Phosphorus

Clams

Clams are small shellfish that have a salty taste and a soft texture. They can be eaten on their own on cooked into a soup. Regardless of how they're eaten, they offer some incredible health benefits. 

For one, they are a great source of vitamin B12. On top of that, they have several other nutritional benefits, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Vitamin B12
  • Iron
  • Selenium

Their high iron content also makes them important for reducing stress and helping you get a good night's sleep. Iron is typically found in dark leafy greens but clams can provide a good source of this nutrient as well. 

Cockles

Cockles are quite similar to clams. They are known as something called a bivalve mollusk. These unique sea critters can be found in saltwater and freshwater environments. 

It's fairly tough to find fresh cockles, but you'll often find them sold pickled. The good news is that pickled cockles offer the same nutritional benefits as fresh cockles do. 

A few nutrients that cockles provide are: 

  • Iron
  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B6
  • Vitamin B12 

With many B vitamins, cockles are a great addition to any diet. They get you a large amount of your daily serving of these vitamins with just one 100g serving.

Mussels

Another type of mollusk that is commonly eaten is mussels. Mussels are similar to clams and oysters in that they offer many health benefits. 

They contain a high amount of B vitamins and omega-3, making them a great addition to any diet. And, similarly to clams and oysters they have a salty taste that many people enjoy. 

Mussels offer many nutrients, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Vitamin B12
  • Selenium
  • Manganese 

Manganese is an important addition to your diet because it helps promote healthy skin. It also helps boost energy and may be linked to weight loss.

Crab

One low-calorie crustacean that many people enjoy is crab. It contains very small amounts of fat, but still offers a lot of vitamins and minerals that we need to stay healthy. 

Many people suffer from shellfish allergies, however, so it's important to make sure that you can eat this shellfish before introducing it to your diet. If you are able to eat it, you'll be able to enjoy nutritional benefits such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Copper
  • Selenium

Crab contains metals such as copper and zinc that are essential for a healthy diet but that we don't always get enough of. Eating crab can ensure you get the nutrients you need to stay healthy. 

Lobster

One of the more popular types of shellfish is lobster. Lobster is a crustacean that is very high-end and quite expensive. However, if you can afford the high price tag, you'll be receiving a number of key nutrients. 

Like crab, lobster has been associated with seafood allergies. That means that while it's highly nutritious, it can cause unpleasant reactions in some people.

Lobster is low-calorie seafood that offers many different vitamins and minerals. It is jam-packed with nutrients that you need in order to stay healthy, including:

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Copper
  • Protein
  • Selenium
  • Vitamin B12

If you don't have a seafood allergy, lobster is a great choice for getting your daily values of certain vitamins and minerals. Just make sure to take it slowly when eating this fish to be sure you don't have any reactions.  

Invertebrates

Apart from fish, crustaceans, and shellfish, there are creatures that live in the ocean known as invertebrates. Invertebrates are animals that don't have a spine. 

A few of the more common invertebrates are often enjoyed as delicacies and can provide you with many important nutrients, too. For anyone wanting a well-rounded seafood diet, including invertebrates is a great choice. 

Octopus

Octopus is a delicacy in Korea, Singapore, Japan, and several Mediterranean countries but isn't so commonly eaten in North America. That's not to say that it's not good for you, though!

In fact, octopus is one of the healthiest kinds of seafood out there. It offers a number of important nutrients, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Selenium
  • Iron

Octopus is quite chewy and can be a bit of an acquired taste. However, if you do enjoy this seafood you'll be getting many health benefits from eating a single serving!

Squid

Another invertebrate that you may want to be served on your plate is squid. Squid can be prepared in many different ways. The method of cooking squid tends to vary depending on what country you are in.

Like the octopus, squid is served more commonly in Mediterranean and Asian countries. Still, it provides several essential vitamins and minerals, making it a healthy seafood choice. 

In a serving of squid, you'll enjoy key nutrients such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Copper
  • Selenium
  • Vitamin B12

This low-fat food is a great choice for people wanting to stock up on nutrients but not on calories. It provides you with many important minerals and vitamins that you need to stay healthy and to feel your best. 

Stay Healthy With the Many Different Types of Seafood

With so many different types of seafood out there, you're sure to be able to cook something that tickles your tastebuds. Plus, they're packed with plenty of nutrients that help you stay healthy. 

It's not just seafood that helps keep you healthy, however. It's also your prescriptions and vitamins that support a healthier body!

If you're in need of prescriptions, the team at PricePro pharmacy has got you covered. Reach out to us and we'll help you find all your prescriptions at the lowest cost possible.

Works Cited

  1. https://chhs.source.colostate.edu/wild-caught-vs-farm-raised-seafood/ 
  2. https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
  3. https://www.pricepropharmacy.com/17-effective-muscle-building-tips-you-need-to-know/
  4. https://www.pricepropharmacy.com/a-complete-guide-to-hormonal-imbalance-symptoms-in-men/
  5. https://www.pricepropharmacy.com/top-10-foods-that-boost-the-immune-system/ 
  6. https://animaldiversity.org/accounts/Crustacea/
  7. https://www.pricepropharmacy.com/the-complex-relationship-between-sleep-and-stress/
  8. https://oceanservice.noaa.gov/facts/bivalve.html