Haddock is a mild, flaky white fish that's low in fat and calories. A 3-ounce cooked serving contains about 77–90 calories, less than 1 gram of fat, and 17–20 grams of protein. It's a good source of vitamin B12, phosphorus, and selenium. Choice of local dayboat or Fresh Icelandic.

Cod is a low fat flaky white meat fish that is a good source of protein, phosphorus, niacin, and Vitamin B-12. A 3 ounce cooked portion of cod has less than 90 calories and one gram of fat, and 15 to 20 grams of protein.

Pollock is a lean, flaky white fish with a mild taste. It's low in calories (about 90–111 per 3.5 oz), low in fat, and high in protein (20–23 grams per serving). Pollock is also a good source of vitamin B12, phosphorus, and selenium.

Scallops are tender, sweet shellfish packed with high-quality protein (24 grams per 3.5 oz), omega-3s, vitamin B12, and selenium. They are low in calories (about 137 per serving) and fat.

Atlantic salmon is prized for its rich, buttery flavor and vibrant color. It's an excellent source of protein, omega-3 fatty acids, vitamin B12, and selenium. A 3-ounce cooked portion provides about 175–200 calories, 19–22 grams of protein, and is loaded with heart-healthy fats.

Scottish salmon offers a mild, delicate flavor and a firm, moist texture. It's high in protein (about 24–25 grams per 3–4 oz serving), healthy fats, and omega-3s, making it a great choice for grilling or enjoying raw in sushi.

Wild salmon is leaner than farmed varieties and delivers a robust flavor. It's packed with protein (17–25 grams per 3 oz), vitamin D, selenium, and omega-3s, with fewer calories and fat than farmed salmon.

Halibut features a mild, slightly sweet flavor and firm texture. It's high in protein (16–18 grams per 3.5 oz), low in fat, and provides magnesium, selenium, and B vitamins. A 3-ounce portion has about 90–110 calories.

Monkfish has a firm, lobster-like texture and a mild, sweet flavor. It's low in calories (about 76–97 per 3.5 oz), low in fat, and provides 14–18 grams of protein per serving, along with potassium and selenium.

Yellowfin tuna (ahi) is a lean, meaty fish with a mild flavor. It's high in protein (24–26 grams per 3.5–4 oz), low in fat, and provides essential minerals like selenium, potassium, and magnesium. A 4-ounce serving contains about 122 calories.

Bluefin tuna is prized for its rich taste and tender texture. It's an excellent source of protein (20–27 grams per 3–4 oz), omega-3 fatty acids, and vitamin B12. A 3-ounce serving has about 122–166 calories and 4–5 grams of fat.

Swordfish is a firm, meaty fish with a slightly sweet flavor. It's high in protein (20–23 grams per 3 oz), rich in selenium, vitamin D, and omega-3s, with about 146–172 calories and 6–8 grams of fat per serving.

Red snapper offers a delicate, nutty flavor and is low in fat and calories. A 3-ounce cooked portion has about 85–100 calories, 1–2 grams of fat, and 17–20 grams of protein. It's a good source of potassium, selenium, and vitamin D.

Flounder is a mild, delicate white fish that's low in calories (about 80–91 per 3–4 oz), low in fat, and provides 12–17 grams of protein per serving. It's also a source of vitamin B12, selenium, and iodine.

Grey sole is a sweet, mild flatfish with a firm, flaky texture. It's very low in fat (1–2 grams per serving), high in protein (19–35 grams per 3–4 oz), and low in calories (about 100–160 per serving).

Shrimp are low in calories (about 84–99 per 3 oz), high in protein (20–24 grams), and provide key nutrients like iodine, selenium, and vitamin B12. They are also a good source of omega-3 fatty acids, but relatively high in cholesterol.

Clams are low in fat, high in protein, and an excellent source of iron, vitamin B12, and omega-3s. A 3-ounce serving provides about 125 calories, 22 grams of protein, and is rich in minerals like selenium and zinc. Choice of Count Neck, Steamers, or Manilla.

Mussels are nutrient-dense shellfish, offering about 146 calories, 20 grams of protein, and 4 grams of fat per 3.5-ounce serving. They are high in vitamin B12, iron, selenium, and omega-3s.

Oysters are rich in zinc, vitamin B12, and iron. A 3-ounce serving contains about 69 calories, 8 grams of protein, and 2 grams of fat. They are also a source of omega-3 fatty acids.

Lobster is a lean shellfish with a sweet, delicate flavor. It provides about 80–90 calories, 17–19 grams of protein, and less than 1 gram of fat per 3-ounce serving. It's a good source of copper, selenium, and vitamin B12.

Cusk is a firm, white-meat fish with a mild, slightly sweet flavor, similar to cod and haddock. It is a lean source of protein, a 3-ounce cooked portion of cusk contains about 90–100 calories, less than 1 gram of fat, and 20–22 grams of protein. Cusk is also a good source of vitamin B12, phosphorus, and selenium.

Crab is low in calories and fat, high in protein, and rich in vitamin B12, selenium, and zinc. A 3-ounce cooked portion has about 70–100 calories, 15–20 grams of protein, and less than 2 grams of fat.

Cockles are small, sweet shellfish high in protein, iron, and vitamin B12. They are low in fat and calories, making them a nutritious addition to seafood dishes.