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 鈥溾�� is off-limits on Good Friday 鈥� 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 have you covered. Using data from the , they found the top 25 best fish and seafood for your Good Friday. These foods are ranked from lowest to highest 鈥�,鈥� which takes into consideration the vitamin and mineral content of the food divided by the 鈥渂ad鈥� 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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
#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:
