Salmon is one of the best sources for Omega-3 fatty acids. It also contains high amounts of Vitamins B12, D, and B3. However, it’s not always feasible to keep salmon on hand or affordably priced. Fortunately, there are some alternatives that are just as good for you! Here are some healthy substitutes for salmon.
What Are The Benefits Of Salmon?
Salmon is one of the best sources for Omega-3 fatty acids. It also contains high amounts of Vitamins B12, D, and B3. However, it’s not always feasible to keep salmon on hand or affordably priced. Fortunately, there are some alternatives that are just as good for you! Here are some healthy substitutes for salmon.
7 Healthy Substitutes For Salmon
– Tilapia: Tilapia is a white fish that contains high amounts of Omega-3s and Vitamins. A 3 ounce serving contains 5 grams of protein, 30 milligrams of Omega-3s, and 150 milligrams of Vitamin B12.
– Tuna: Tuna is another good alternative for salmon. It contains healthy amounts of protein and Omega-3s. Just one can of tuna contains 20 grams of protein, 2 grams of fat, and 860 milligrams of EPA/DHA EPA/DHA – a type of Omega-3 fatty acid.
– Shrimp: Shrimp is a tasty alternative to salmon because it has a similar amount of protein, but less fat and saturated fat than other proteins like beef or pork. One serving also has 5 grams of Omega-2s – the same as salmon.
– Canned Salmon: Canned salmon is an easy way to add this favorite fish to your diet when you don’t have time to prepare fresh. Just make sure you get the canned version without any added ingredients or sugar!
– Sardines: Sardines are rich in Selenium – a mineral that’s essential for bone health and immunity system function – as well as Vitamins D and B12. You’ll be getting roughly 3 grams more protein from sardines than from canned salmon with the same amount fat too!
Sardines
Sardines are a delicious and healthy substitute for salmon. They’re full of Omega-3s and contain nearly twice the amount of Vitamin D than salmon. The only downside? Sardines aren’t as flavorful as most people like, but they can be seasoned in many ways to make them more appetizing.
Tilapia
Tilapia is a great alternative to salmon. It’s lower in calories than salmon, but still very high in protein. It’s also rich in heart-healthy Omega 3 fatty acids and Vitamin B12.
Another option for people who are on a budget is canned tuna. Canned tuna has less protein than canned salmon, but it can provide just as much satisfaction.
If you prefer your fish cooked, then try baking or grilling your tilapia or canned tuna instead of frying them. You can also replace the mayo that you use with sauces like soy sauce or teriyaki sauce to add flavor without all the fat from oil or butter.
Cod
Cod is a healthy substitute for salmon with high levels of protein. It’s also affordable and can be eaten with almost anything.
White Fish
White fish is one of the best substitutes for salmon. Similar to salmon, white fish has high levels of Omega-3 fatty acids. However, white fish is not only lower in fat than salmon, but it also contains less calories. Whitefish also has a slightly different taste than salmon. It’s often used in casseroles or other dishes that don’t require an intense taste that salmon provides.
Pollock
Pollock is a type of fish that is commonly found in the oceans. It’s also low in mercury, making it an excellent substitute for salmon. Pollock typically has a light taste, so you can flavor it any way you want.
Oysters
Oysters are a great substitute for salmon. They contain high amounts of Vitamins D and B3, as well as Vitamins A and C. Oysters also contain high levels of Omega-3 fatty acids. One downside: they’re more expensive than other substitutes on this list.
Shrimp
Shrimp is a high-protein alternative to salmon. Shrimp contains a whopping 27 grams of protein per 100 grams, which is more than twice the amount you’ll get from eating salmon. This protein can help you build muscle, which will lead to weight loss.
In addition to the protein, shrimp also contains Vitamins A and B12, which are essential for maintaining your immune system and nervous system health respectively.
The only downside is that shrimp doesn’t contain Vitamin D or Omega-3 fatty acids like salmon does, but it’s hard to argue that this little swap won’t do you just as much good!
Conclusion
The benefits of salmon are plentiful. It is a healthy source of protein, omega-3 fatty acids, and vitamin B-12. While it is possible to get these nutrients through other foods, there are drawbacks to consuming salmon.
The cost of salmon can be prohibitive for some, and people with allergies may not be able to eat it. Fortunately, there are plenty of other options for those who want to enjoy the benefits of salmon without the drawbacks.
Sardines, cod, white fish, pollock, oysters and shrimp provide similar benefits as salmon without the high cost. They also provide a variety of vitamins and nutrients not found in other foods.
For those trying to avoid allergens, shrimp and oysters are options that can be enjoyed by all.
