Protein is getting plenty of attention, and seafood deserves a place in that conversation. A single serving of wild fish brings high-quality protein to your plate, along with naturally occurring omega-3s, vitamins and minerals. It also gives you plenty of variety, from rich king salmon to mild, flaky halibut.
Good Housekeeping recently included salmon in its dietitian-reviewed roundup of high-protein foods, highlighting seafood as a way to get both protein and omega-3s. We love seeing a familiar food earn that recognition.
At Premier Catch, we make it easy to bring more wild seafood into your weekly routine. Whether you’re putting together a quick lunch, cooking dinner for your family or stocking your freezer, there’s a fish for your taste and your menu.
How Much Protein Is in Wild Fish?
The amount depends on the species and serving size. Here’s a comparison of five Premier Catch favorites, based on a 6 oz raw portion:
| Wild seafood | Protein | Omega-3s |
|---|---|---|
| King salmon | 37 g | 3,182 mg |
| Sockeye salmon | 38 g | 1,584 mg |
| Pacific halibut | 31 g | 484 mg |
| Alaska cod | 29 g | 530 mg |
| Sablefish, also called black cod | 22 g | 1,866 mg |
These figures are estimates. Nutrition naturally varies, and cooking changes the weight of seafood, so comparisons should use the same serving size and preparation basis.
The omega-3 figures above reflect total omega-3s, scaled to a 170 g portion from the Alaska Seafood Marketing Institute’s raw seafood nutrition database.
Wild Salmon: Protein with Plenty of Flavor
Salmon is an easy place to start if you want to enjoy more seafood. It works beautifully grilled, roasted, pan-seared or added to a bowl with rice and vegetables.
Wild King Salmon has a rich, buttery flavor and tender texture. A 6 oz portion provides approximately 37 g of protein and 3,182 mg of omega-3s.
Wild Sockeye Salmon offers a bolder flavor and distinctive deep red color, with approximately 38 g of protein per 6 oz portion.
Wild salmon also provides vitamin B12 and selenium. Sockeye contributes vitamin D, making it a delicious way to bring several nutrients to one meal.
For something different, Wild Coho Salmon Meat is a versatile choice for salmon burgers, cakes and meatballs. It provides approximately 24 g of protein per 4 oz serving.
Browse our salmon recipes for inspiration.
Halibut and Cod: Mild, Lean Favorites
If you prefer a milder fish, halibut and cod are both excellent options. Their flavors pair easily with lemon, herbs, garlic, salsa or your favorite sauce.
Wild Pacific Halibut provides approximately 31 g of protein per 6 oz portion. Its firm, flaky texture makes it a favorite for grilling, roasting and pan-searing. It also contributes selenium and vitamin D.
Wild Alaska Cod provides approximately 29 g of protein per 6 oz portion. Naturally low in fat, it has a delicate texture that works well in fish tacos, soups and baked dishes. Cod also provides vitamin B12 and selenium.
Both are useful freezer staples when you want a protein-rich meal with a clean, mild flavor. Explore our halibut recipes and cod recipes to find your next dinner.
Sablefish: Rich, Buttery and Full of Omega-3s
Sablefish, also known as black cod, has a velvety texture and naturally higher fat content. That richness makes it especially satisfying roasted or broiled.
A 6 oz portion provides approximately 22 g of protein and 1,866 mg of omega-3s. Among the species in ASMI’s raw seafood dataset, sablefish is one of the richest sources of omega-3s.
It’s a great choice when you want something that feels special without a complicated recipe. Pair it with roasted vegetables, rice or a crisp salad, and let its buttery flavor take the lead.
Find ideas in our sablefish recipe collection.
Make Seafood Part of Your Weekly Routine
You don’t need an elaborate menu to enjoy more seafood. Start with one meal you already make and choose a fish that fits:
- Add salmon to your favorite rice bowl.
- Use cod for taco night.
- Serve halibut with roasted vegetables.
- Try sablefish with rice and broccoli.
- Make coho salmon sliders for an easy family dinner.
Keeping individually portioned fish in the freezer gives you more flexibility. You can thaw what you need and build a meal around ingredients already in your kitchen.
Our High Protein Seafood Bundle brings several favorites together, while our Premier Catch Kitchen offers ideas for everything from quick dinners to seafood appetizers.
Choose the seafood you enjoy, try a new preparation and make it part of your regular rotation. With so many flavors and textures to explore, getting more protein can be something you look forward to.