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Nutrition from Seafood
 Seafood is a rich source of protein, vitamins, and minerals; many varieties of seafood are also low in sodium and cholesterol.
Not only is seafood delicious, but it's nutritious as well. It's a delightful addition to any meal and is an excellent,
low-calorie source of many essential nutrients.
Seafood contains about twenty percent of the high quality proteins of red meat and poultry. It is also low in fat and most of the fat it has is poly-unsaturated.
Because many diets now specify poly-unsaturated fat, rather than saturated fat, fish and shellfish make excellent
main dishes. Some fish are relatively high in fat such as salmon, mackerel and catfish. However, the fat is primarily unsaturated.
Cholesterol
The cholesterol content of most fish is similar to red meat and poultry, about twenty milligrams per ounce. Some
shellfish contain more cholesterol than red meat. However, the fat is mainly poly-unsaturated, shellfish may be allowed for some fat and cholesterol-restricted diets.
Vitamin source
Fish is also a good source of "B" Vitamins "B-6", "B-12", biotin and niacin. Vitamin A" is found mainly in fish
liver oils, but some high fat fish are good sources of Vitamin "A".
Mineral source
Fish is a good source of several minerals, especially iron, phosphorus, potassium and zinc. Canned fish with edible bones, such as salmon or sardines, are also rich in calcium.
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