10 Best Fat-Burning Fish to Eat for Weight Loss

If you’re trying to shed some pounds and are tired of eating chicken and turkey, and want more healthy, high-protein food choices, then these are the top 10 fish you can eat for weight loss.

Adding fish to your diet can help you lose weight by consuming high-quality protein that makes you feel full and satisfied. Plus, fish is generally low in calories to help keep moving that scale down while leaving your hunger satisfied.

If you’ve been struggling with weight loss, then adding these healthy fish can help get the needle moving again. But eating the wrong and unhealthy fish can sabotage your weight loss and ruin your results… and your health!

In my nearly 20 years as a personal trainer and nutrition coach, I’ve found that the fish below are the best for fat loss and weight loss. So, let’s dive into the top 10 fish and seafood choices to drop that excess weight.

Why Fish is a Fat-Burning Powerhouse

So why is eating fish good for weight loss?

First, it’s quite high in healthy omega-3 fatty acids. Many studies have found that omega-3s are quite effective for increasing weight loss and lowering belly fat.¹

Omega-3 fatty acids boost weight loss and belly fat by:

• Boosts Metabolism: Omega-3 fatty acids increase the efficiency of your metabolic functions. This will increase how many calories and body fat your body burns, resulting in weight loss.
• Lowers Inflammation: Stubborn belly fat and obesity are linked to chronic inflammation. Omega-3s have high antioxidant properties and make it easier for your body to burn fat.
• Regulates Fat Storage: Research has found that omega-3s influence your body’s ability to shift the balance from storing fat to burning fat. Omega-3s can also prevent the formation of new fat cells in the abdominal area.
• Suppresses Appetite: Omega-3s help regulate blood sugar levels and increase leptin (the satiety hormone). By taking omega-3s, you can lower your appetite, thus eating less and losing more weight.

The Journal of Lipid Research found that omega-3s can turn off stomach fat genes.² The DHA in fish can be 40-70% more powerful than EPA at down-regulating fat genes in your abs.

The problem is that it can be hard to get omega-3s since your body can’t make them on its own. You need to get them through your diet, and the best source of omega-3 fatty acids is fish.

Fish is naturally high in protein, and eating a high-protein diet has been found to increase weight loss and improve body composition.³ Eating higher-protein foods promotes fat loss by increasing metabolism, promoting muscle building, and helping you feel fuller for longer.⁴

Most fish are also lower in calories and free of carbohydrates. If you’re eating low-carb, adding more of the fish on this list to your weight loss diet is an easy way to get more protein. Fish are generally low in unhealthier saturated fats too.

The best fish choices below are associated with decreasing the risk of type 2 diabetes.⁵ Fish contains high-quality protein and healthy fats that slow digestion and prevent blood sugar spikes.

Alaskan Wild Salmon

Wild-caught Alaskan salmon is the best salmon since it’s significantly high in omega-3 fatty acids, which numerous scientific studies have proven to reduce inflammation in the body.⁶

Body inflammation can cause weight gain by impairing the hormone functioning of insulin and leptin. Fat cells themselves can develop inflammation, which can cause more fat tissue to grow.⁷

Salmon is a fatty fish loaded with protein, vitamin D, and omega-3s. These are natural anti-inflammatory compounds that help improve the integrity of bones and joints. The omega-3s found in salmon have also been found to help prevent neurological diseases such as Parkinson’s disease.⁸

Salmon contains the antioxidant astaxanthin, which greatly reduces damage-causing free radicals in your body. This will help prevent unnecessary accelerated aging. One study found it to be the most powerful natural antioxidant in the world.⁹

Just make sure when you’re buying salmon that if it’s labeled “wild-caught,” it may not be what you think.

Some salmon labeled as “wild-caught” are actually born in hatcheries and released into the wild before being caught again. This is definitely not the same as finding Alaskan Wild-Caught Salmon.

I like to go with the Alaskan style as they’re the least contaminated species, according to the George Mateljan Foundation.¹⁰ Wild Alaskan Coho salmon is the top choice, followed by Wild Alaskan Chinook (King) salmon.

Wild Pacific Cod

Cod is a lean, flaky white fish with a mild flavor and a powerful nutritional profile that makes it ideal for weight loss. Wild Pacific cod is one of the best high-protein, low-calorie fish choices available — delivering around 41 grams of protein for just 189 calories per fillet.

Clinical studies support cod’s fat-burning potential. One study by the European Journal of Clinical Nutrition found that people ate 11% fewer calories at dinner when they ate cod for lunch versus beef.¹¹ This means you’ll end up eating fewer calories throughout the day, so you can keep losing weight.

Another 8-week study found that eating cod resulted in losing 3.75 pounds more than the group that consumed the same amount of calories.¹¹

Just be careful with how the cod is prepared. Fried cod (like in fish and chips) cancels out many of its weight loss benefits. Instead, go with cod that is baked, grilled, or air-fried.

Compared to tilapia, cod is a better choice for a lean white fish. Wild Pacific cod is typically wild-caught in clean, cold North Pacific waters (like Alaska), and is strictly regulated for sustainability and low in mercury. Farmed tilapia is usually from overcrowded environments and may contain higher levels of contaminants or antibiotics.

Be sure to search out wild Pacific cod, as most Atlantic cod are higher in mercury and are nearly on the endangered list.¹² Wild Pacific cod live in the pristine waters of the North Pacific, including Alaska, which has strict environmental protections and regulations.

Halibut

Doin’ it for the halibut? You should! It’s one of the top lean white fish for weight loss.

Halibut is a firm, mildly sweet white fish that holds up well with healthy cooking methods like grilling, baking, or steaming. Thanks to its low-fat and low calories, halibut makes it easier to enjoy larger, more satisfying portions while still staying in a calorie deficit.

A typical wild halibut fillet has nearly 50 grams of high-quality protein in just 290 calories. That high protein-to-calorie ratio makes halibut an ideal choice for lowering body fat, helping you build lean muscle, and curb hunger while you burn fat and lose weight.

But halibut isn’t the richest source of omega-3s. It still supports weight loss and health in other ways. It’s packed with essential micronutrients like:

• Vitamin B12 – supports energy metabolism
• Phosphorus & Magnesium – essential for muscle function and bone health
• Selenium – a powerful antioxidant that supports thyroid and immune health

Wild-caught halibut from cold water like Alaska is the best source for its nutritional profile. There, the environmental and fishing standards are more strictly regulated. Avoid farmed halibut because it can carry more contaminants and have a less optimal fat profile due to artificial feed.

Canned Light Tuna

If you’re looking for a fast, affordable, and easily portable source of lean protein, canned light tuna is one of the smartest fish choices for weight loss. Tuna from smaller species like skipjack or yellowfin are best since they’ll be significantly lower in mercury than albacore (white) tuna.

A single can of light tuna in water delivers about 28 grams of protein in just 100-200 calories, with virtually no carbs and minimal fat. This makes canned light tuna ideal for curbing hunger, building lean muscle, and staying in a calorie deficit — all key for sustainable weight loss.

The FDA recommends that if you’re going to eat tuna, go with canned light tuna.¹³ This is especially important for pregnant women, nursing mothers, and young children. Even though albacore tuna has a higher amount of omega-3s, it’s also much higher in mercury than light canned tuna.¹⁴

Tuna is not only super high in protein but also a great way to get your omega-3 fatty acids for the day.¹⁵ Plus, canned light tuna is super convenient to eat and for storage. The FDA recommends only eating 2-3 servings of canned light tuna per week.¹⁶

Recommended Brands:

• Wild Planet Skipjack Wild Tuna (my personal #1 choice)
• Safe Catch Wild Ahi Yellowfind Tuna
• Bumble Bee Chunk Light Tuna in Water
• StarKist Chunk Light Tuna in Water
• Chicken of the Sea Light Tuna
• Safe Catch Elite Wild Skipjack Tuna

If you decide to go with albacore tuna, limit your weekly intake to 6 oz. Light tuna is a great source of lean protein, but putting mercury in your body will not be good for you; it’ll be a better choice than other tuna sources.¹⁷

Sardines

Don’t let their size fool you — Sardines are one of the most nutrient-dense and weight-loss-friendly fish you can eat. They’re packed with protein, omega-3s, vitamin D, calcium, and B12. These small fish support everything from fat metabolism to bone health and inflammation reduction.

Their high omega-3 content helps to reduce chronic inflammation, regulate appetite hormones like leptin, and can even help your body shift from storing fat to burning it. Sardines also contain vitamin D and selenium, nutrients important for hormone health and immune function, both of which can be impacted during weight loss.

Studies¹⁸ suggest that regular sardine consumption may:

• Reduce insulin resistance
• Lower oxidative stress and inflammation
• Improve metabolic health in obese individuals

Another huge benefit of eating sardines is that you don’t have to worry about mercury and sustainability. Sardines sit low on the food chain, so they’re a much more sustainable seafood choice.¹⁹ They have such a short lifespan (2-3 years), so it’ll minimize their exposure to mercury and other environmental toxins.

I like to keep some Wild Planet Sardines around the house, in my to-go bag, and in the car, so I always have a quick and easy high-protein meal. I eat them straight out of the can or add them to salads, sandwiches, and other dishes.

But be careful not to eat too many sardines at once. Sardines are considered to be higher in purines, which break down into uric acid in the body. This can worsen gout symptoms for those who already have gout.

See my post on Why Eating More Sardines Is Good For You for more on this awesome superfood.

Rainbow Trout

Rainbow trout may not get the same spotlight as wild-caught salmon, but it’s still one of the best mild-tasting, nutrient-rich fish to include in your weight loss diet.

A 3-oz serving of rainbow trout can contain up to 22 grams of high-quality protein. This makes trout an excellent fish choice for building lean muscle and supporting weight loss.

At just ~145 calories per serving, trout is both satisfying and waistline-friendly. It’s considered a moderately fatty fish, providing a healthy dose of omega-3s (slightly less than salmon or sardines), and has essential micronutrients like vitamin B12, potassium, and selenium.

Another big advantage? Low mercury risk. Rainbow trout feed mostly on insects and larvae and live shorter lives than larger predatory fish. So they’ll accumulate fewer environmental toxins, making them a healthier fish choice.

Most commercially available rainbow trout are farmed in freshwater aquaculture systems in the US or Europe. The water quality and feed are controlled, making them a safer and more sustainable choice for regular consumption.

Oysters

While oysters aren’t technically a fish, they’re one of the most nutrient rich seafoods you can add to your weight loss diet. They’re low in calories, high in protein, and packed with essential minerals like zinc and iron.

Oysters are super high in omega-3s, along with iron and zinc.²⁰ Zinc is an especially important mineral for your immune health, thyroid function, and testosterone production.²¹ Zinc deficiency has been linked to fatigue, low libido, and metabolic dysfunction.

Oysters even contain rare amino acids like D-aspartic acid and N-methyl-D-aspartate, both of which have been found to support sex production.²²

And here’s a bonus you might not expect: farmed oysters are good for the environment. Oyster farming helps clean waterways by filtering excess nutrients and organic matter, making them one of the most sustainable seafood choices available.

Plus, just like canned tuna or sardines, canned oysters are a convenient way to get a dose of clean protein, healthy fats, and essential minerals. No shucking required!

I prefer Crown Prince canned oysters since they’re in olive oil. Many other common brands of canned oysters are in seed oils like sunflower oil or soybean oil.

Scallops

Scallops are a top-tier seafood choice for anyone trying to lose fat while preserving lean muscle. They’re low in calories, high in protein, and virtually fat-free, making them ideal for meals that will keep you full without pushing you over your calorie limit.

A 3.5-ounce serving of scallops contains around 20 grams of complete protein — increasing satiety, muscle recovery, and improving body composition.

What really sets scalps apart are their high levels of taurine and glycine, two powerhouse amino acids linked to improved metabolic health, reduced inflammation, and fat loss. Research shows that these compounds can enhance energy expenditure and reduce obesity related markers, especially when combined with exercise.²³

Scallops are also a great source of:

• Vitamin B12 – essential for energy metabolism
• Magnesium & Potassium – supports muscle function and hydration
• Selenium – antioxidant for thyroid and immu health

Clams

Clams may not top the list for omega-3s or protein, but when it comes to micronutrient density, they are a nutritional goldmine. They are especially high in vitamin B12 and iron, two critical nutrients for energy metabolism and weight regulation.

A 3.5-oz serving of cooked clams provides:

• over 1,600% of your daily vitamin B12
• 28 mg of iron — exceeding the daily needs for most adults

Clams are totally safe to eat after cooking, and a half dozen of them contain 40 times your daily requirement of vitamin B12. Studies have found a strong link between having higher vitamin B12 levels and maintaining a healthy weight and metabolic rate.²⁴

Iron is equally essential, especially for oxygen delivery to muscles, appetite regulation, and avoiding fatigue during training or calorie restriction. Women, vegans, and people on low-calorie diets are often at risk of deficiency, which has been linked to fatigue, low thyroid function, and even increased obesity risk.^25,26

Plus, clams are low in mercury, low in fat, and easy to add to a healthy eating plan once cooked properly (steamed, grilled, or in broth-based soups).

Fish Oil & Krill Oil

While you can’t grill them up, fish oil and creole oil are in a rightful place on this list thanks to their potent omega-3 content, which plays a key role in burning belly fat, improving body composition, and boosting metabolic rate.

Studies have found that omega-3 supplements help reduce belly fat regardless of changes to one’s healthy diet or exercise.²⁷ Taking omega-3 has also been found to reduce the signs of skin aging by reducing wrinkles, dryness, and thinning.²⁸ You can also activate new hair growth and strengthen your hair by taking an omega-3.²⁹

Which is better… krill oil or fish oil? Krill oil is overall better than fish oil for these three reasons:

• More bioavailable: It’s absorbed more efficiently
• Higher DHA-to-EPA ratio: More DHA, better for brain, skin, and hormones
• Astaxanthin content: A powerful antioxidant not found in standard fish oil
• Smaller capsules: Easier to take than “horse pill” fish oils

But fish oil does have its benefits as well, and in an ideal world, you would be taking both. A six-week study found that fish oil significantly increased lean mass while also significantly reducing fat mass.³⁰

Kyoto University researchers found it actually transformed fat-storing cells into fat-burning cells.³¹ They found it activated receptors in the digestive tract, fired up the sympathetic nervous system, and forced storage cells to start burning fat.

The problem with fish oil is the low standards of purity, freshness, and potency you’ll find in the supplements. Scientific Reports found less than 10% of fish oil supplements actually contained the amount of DHA and EPA they claimed to have.³²

For best results: I recommend combining krill oil and fish oil to get the best of both worlds.

OmegaKrill by BioTrust Nutrition is a 2-in-1 omega-3 supplement that contains 1040mg of DHA, which is a really high and more powerful fatty acid. It also uses AstaREAL Astaxanthin, making it 120x more absorbable than other forms of it.

Summary

• Fish is one of the best protein-rich foods for fat loss, right alongside chicken. It boosts metabolism, reduces inflammation, and curbs appetite thanks to its high omega-3 content.
• The American Journal of Clinical Nutrition fully endorses dietary fish as a major component of weight loss and should not be avoided.³³ But stay away from the worst unhealthy fish that can harm your health.
• Aim for at least 8 oz. of fish per week, per U.S. Dietary Guidelines.
• Avoid high-mercury fish if eating seafood daily—opt for low-mercury options like salmon, sardines, cod, trout, and scallops.
• Choose grilled, baked, or steamed prep methods—avoid deep-fried or heavily processed fish.
• Linked to a 34% reduction in cardiovascular disease, the #1 killer in the United States.³⁴
• Supports brain health and helps prevent Alzheimer’s, Parkinson’s, and cognitive decline.35