The 25 best fish and seafood for Good Friday

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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 “warm-blooded animal” is off-limits on Good Friday — leading many to choose fish, seafood or abstain from meat all together. 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 HealthGrove have you covered. Using data from the ESHA nutrition database, they found the top 25 best fish and seafood for your Good Friday. These foods are ranked from lowest to highest “Nutrient Score,” which takes into consideration the vitamin and mineral content of the food divided by the “bad” 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: Crawfish Fettuccine

 

#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: Baked Pollock

 

#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: Citrus Carp

 

#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: Baked Catfish

 

#21. Mackerel

 

Calories: 119
Serving Size: 4.0 ounces
Nutrient Score: B+

    • Protein: 23 grams

 

    • Fat: 2.3 grams

 

 

#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: Baked Parmesan Perch

 

#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: Octopus with Linguine

 

#18. Rockfish

 

Calories: 93
Serving Size: 3.0 ounces
Nutrient Score: B+

    • Protein: 18.9 grams

 

    • Fat: 1.4 grams

 

 

#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: Drunken Mussels

 

#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: Lemon Garlic Tilapia

 

#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: Pan Fried Bass

 

#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: Conch Fritters

 

#13. Snapper

 

Calories: 109
Serving Size: 3.0 ounces
Nutrient Score: B+

    • Protein: 22.4 grams

 

    • Fat: 1.5 grams

 

 

#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: Pan Fried Trout

 

#11. Halibut

 

Calories: 94
Serving Size: 3.0 ounces
Nutrient Score: B+

    • Protein: 19.2 grams

 

    • Fat: 1.4 grams

 

 

#10. Grouper

 

Calories: 104
Serving Size: 4.0 ounces
Nutrient Score: B+

    • Protein: 22 grams

 

    • Fat: 1.2 grams

 

 

#9. Yellowtail

 

Calories: 159
Serving Size: 3.0 ounces
Nutrient Score: B+

    • Protein: 25.2 grams

 

    • Fat: 5.7 grams

 

 

#8. Coho Salmon

 

Calories: 118
Serving Size: 3.0 ounces
Nutrient Score: B+

    • Protein: 19.9 grams

 

    • Fat: 3.7 grams

 

 

#7. Anchovies

 

Calories: 37
Serving Size: 1.0 ounces
Nutrient Score: B+

    • Protein: 5.8 grams

 

    • Fat: 1.4 grams

 

 

#6. Cod

 

Calories: 93
Serving Size: 4.0 ounces
Nutrient Score: B+

    • Protein: 20.2 grams

 

    • Fat: 0.8 grams

 

 

#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: Beer-Steamed Clams

 

#4. Oysters

 

Calories: 39
Serving Size: 2.0 ounces
Nutrient Score: A-

    • Protein: 4 grams

 

    • Fat: 1.4 grams

 

 

#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: Marinated Tuna Steak

 

#2. Pike

 

Calories: 100
Serving Size: 4.0 ounces
Nutrient Score: A-

    • Protein: 21.8 grams

 

    • Fat: 0.8 grams

 

 

#1. Monkfish

 

Calories: 82
Serving Size: 3.0 ounces
Nutrient Score: A-

    • Protein: 15.8 grams

 

    • Fat: 1.7 grams

 

Research Other Fish on HealthGrove