There is a renewed focus on protein in 2025. People want to feel better, eat with more intention, and choose foods that make the most of every bite. As a result, protein shakes, bars, powders, and fortified snacks have rushed in to fill that demand, even if many of them read more like a chemistry project than real food.
Seafood has been offering high quality protein all along, yet most Canadians are still not eating enough of it. Health Canada recommends two servings of fish each week, but many people fall well short of that target. In doing so, they miss out on one of the simplest ways to support long term health with food that actually tastes good.
Health Canada's Fish Recommendation: Are You Getting Enough?
The official recommendation is clear: consume at least two servings of fish per week, with each serving being approximately 75 grams or 2.5 ounces of cooked fish. For most adults, this translates to about 150 grams of fish weekly. A typical six ounce portion of halibut, salmon, tuna, lingcod, or steelhead provides roughly 34-40 grams of protein.
Despite this guidance, the average Canadian consumes far less seafood than recommended. This gap represents a significant missed opportunity for better health, especially when seafood offers benefits that other protein sources simply cannot match.
Seafood Protein vs. Other Protein Sources: A Complete Comparison
Protein helps maintain muscle, keeps metabolism steady, and supports healthy aging. A typical six ounce portion of halibut, salmon, tuna, lingcod, or steelhead provides roughly 34-40 grams of protein, which is one third to almost half of the daily protein requirement for many adults.
But the real advantage of seafood protein is what comes with it.
How Fish Compares to Other Proteins
Wild Salmon (6 oz cooked):
- Protein: 34g
- Omega-3 fatty acids: 2,000-4,000mg
- Vitamin B12: 200% daily value
- Saturated fat: 2g
- Calories: ~280
Chicken Breast (6 oz cooked):
- Protein: 38g
- Omega-3 fatty acids: minimal
- Vitamin B12: 10% daily value
- Saturated fat: 2g
- Calories: ~280
Beef Sirloin (6 oz cooked):
- Protein: 36g
- Omega-3 fatty acids: minimal
- Vitamin B12: 50% daily value
- Saturated fat: 8-10g
- Calories: ~340
Plant-Based Protein (6 oz tofu):
- Protein: 20g (incomplete amino acids)
- Omega-3 fatty acids: minimal to none
- Vitamin B12: 0% (unless fortified)
- Saturated fat: 2g
- Calories: ~150
Beef and pork offer protein but also come with higher levels of saturated fat. Poultry provides lean protein but very little omega-3 content. Plant-based proteins can be healthy but often require combining several foods to achieve a complete amino acid profile. Protein powders may deliver a target number but not much more.
Seafood brings all of these benefits together in a single portion.
Key Nutrients in Fish: Omega-3, B12, Iodine & More
Seafood carries nutrients that other proteins simply do not offer in the same balance:
Omega-3 Fatty Acids (EPA and DHA): These essential fats support heart health, reduce inflammation, and play a crucial role in brain function. Fish like salmon, mackerel, and sardines are among the richest natural sources available. Research consistently shows that regular omega-3 consumption supports cardiovascular health and cognitive function.
Vitamin B12: A single serving of most fish provides 100-200% of your daily B12 requirement. This vitamin is critical for nerve function, DNA production, and red blood cell formation. It is naturally found in meaningful amounts almost exclusively in animal products, making seafood an excellent source.
Iodine: Essential for thyroid function and metabolism regulation, iodine is low in many modern diets. Seafood provides this mineral naturally, whereas most other protein sources do not.
Selenium: This powerful antioxidant supports immune function and cellular repair. Fish provides selenium in highly bioavailable forms.
Phosphorus: Important for bone health and energy production, phosphorus is abundant in seafood.
Clean, Complete Protein: Fish provides all nine essential amino acids in optimal ratios, and the protein is highly digestible, meaning your body can efficiently use what you consume.
Health Benefits of Eating Fish for All Ages
One of the most appealing qualities of seafood is how well it suits people at different stages of life.
Children and Adolescents: Young people get a protein that is easier to digest than beef or pork, along with omega-3 fats that support brain development and cognitive function during critical growth years.
Active Adults: Whether you are training, working long hours, or managing a busy household, seafood provides satisfying protein that does not feel heavy. The omega-3 content supports recovery and reduces exercise-induced inflammation.
Older Adults: Seniors benefit significantly from the omega-3 fats, which support cognitive health and may reduce the risk of age-related decline. The protein in fish is naturally easier to chew, absorb, and metabolize than tougher cuts of red meat.
It is rare to find a single protein that works just as well for a five year old as it does for someone in their seventies or eighties. Seafood does.
How to Make Seafood Part of Your Weekly Routine
A common barrier to healthy eating is time. The good news? Seafood makes that easier.
Most fish is ready in ten minutes or less. Shrimp takes only a few minutes. A piece of salmon, halibut, or lingcod can go from fridge to plate faster than many convenience foods. Pan-searing, baking, or grilling fish requires minimal preparation and delivers maximum nutrition.
When healthy options become the easiest options, they tend to become habits, not chores.
Simple Ways to Add More Fish to Your Diet
- Replace one chicken or beef meal per week with salmon or halibut
- Keep frozen shrimp or fish fillets on hand for quick weeknight dinners
- Add canned salmon or tuna to salads and sandwiches
- Try fish tacos, seafood pasta, or grilled fish bowls
- Meal prep by cooking extra portions to enjoy throughout the week
Where to Buy Quality Seafood in Canada
Buying high quality seafood does not need to be difficult either. That is one of the reasons we built Seafood Naturally. The goal is to make access to premium, traceable, responsibly harvested Canadian seafood as simple as possible.
Our wild-caught BC salmon, halibut, lingcod, steelhead, and spot prawns are sourced from sustainable fisheries and delivered directly to your door. Good nutrition should never require extra friction, and neither should finding seafood you can trust.
When you know where your fish comes from and how it was caught, you can feel confident about what you are putting on your plate.
Real Food Still Matters
Protein powders and fortified snacks may help people meet a number on a nutrition panel. What they cannot offer is the experience of eating real food. They cannot match the flavour, texture, or natural nutrient balance that comes from a portion of wild-caught salmon, pan-seared halibut, or butter-poached spot prawns.
Seafood offers a satisfying meal that is also one of the most nutrient dense protein choices available. When people rediscover how easy it is to prepare and how good it tastes, they often realize the only thing missing was frequency.
Frequently Asked Questions About Eating Fish
How much fish should I eat per week? Health Canada recommends at least two servings of fish per week, with each serving being approximately 75 grams (2.5 ounces) of cooked fish. This equals about 150 grams total per week.
What are the main health benefits of eating fish? The primary benefits include high-quality complete protein, omega-3 fatty acids for heart and brain health, vitamin B12 for nerve function, iodine for thyroid health, and selenium for immune support. Fish is also highly digestible and lower in saturated fat than most red meats.
Is fish a better protein source than chicken or beef? Fish offers unique advantages. While chicken and beef provide quality protein, fish delivers omega-3 fatty acids, higher vitamin B12 levels, and important minerals like iodine that other proteins lack. The combination makes seafood one of the most nutritionally complete protein choices.
Which fish has the most protein? Tuna, halibut, salmon, lingcod, and steelhead all provide 34-40 grams of protein per 6-ounce serving. The exact amount varies slightly by species, but all are excellent high-protein options.
Can I get omega-3s from plant sources instead of fish? Plant sources like flaxseeds and walnuts provide ALA omega-3s, but not the EPA and DHA forms found in fish. The body must convert ALA to EPA and DHA, and this conversion is inefficient. Fish provides EPA and DHA directly in their most usable forms.
Is frozen fish as nutritious as fresh fish? Yes. Fish that is flash-frozen shortly after being caught often retains more nutrients than "fresh" fish that has spent days in transport. Quality frozen seafood is an excellent nutritious option.
The Bottom Line: Why Most Canadians Should Eat More Seafood
Most of us are simply not eating enough seafood. And we are missing out on an easy, delicious, and efficient way to support better health.
If you want to eat with more intention, feel better after meals, and enjoy what is on your plate, seafood belongs in that effort. It is real food that delivers real nourishment without the artificial shortcuts.
Key Takeaways:
- Aim for at least two servings of fish per week as recommended by Health Canada
- Choose fatty fish like salmon for maximum omega-3 benefits
- Fish provides complete protein with essential nutrients other proteins lack
- Seafood is quick to prepare, often ready in under 10 minutes
- Wild-caught and responsibly farmed seafood support both your health and the environment
And making it part of your weekly routine is easier than many people think. Explore our selection of premium Canadian seafood at Seafood Naturally and discover how simple it can be to eat better, starting this week.
