A fish fillet is a boneless strip, while a fish steak is a thicker cross-section slice with the bones still in. Some fish with darker meat, such as salmon and tuna, are higher in fat because they contain beneficial omega-3 fatty acids and are high in vitamin D. Fish with whiter meat usually contain less fat but are high in vitamin B12 and provide a good source of vitamins B6 and niacin.

Here are some shopping tips for buying frozen fish fillets:

• Choose fish with no frost or ice under the packaging seal.
• Avoid frozen fillets that look discolored, show freezer burn, or have torn packaging.
• In open freezer cases, choose fish located below the top row to ensure no thawing has occurred.
• Opt for fillets without fried or breaded coatings to reduce fat and sodium content.

Charting the Aisles
The following chart displays calories, fat, percent calories from fat, and sodium content for a variety of frozen fish fillet products. Serving sizes vary.

FROZEN FISH FILLETS (Single serving)	CALS	FAT (g)	% CALS FROM FAT	SODIUM (g)
High Liner Wild Caught Cod Loins (1 small or ½ large piece)	70	1	13	70
Treasures from the Sea Wild Alaska Flounder Fillets (4 oz.)	90	1	10	80
Gorton’s Grilled Fillets, Lemon Pepper (1 piece)	90	3	30	310
Gorton’s Grilled Fillets, Cajun Blackened (1 piece)	90	3	30	400
Delta Pride Catfish Fillets (3/4 piece)	90	3.5	35	160
Izumi-dai Tilapia Fillet (10 oz.)	98	1	9	40
Whole Catch Wild Mahi Mahi Fillets (4 oz.)	100	1	9	110
Whole Catch Sole Fillets (4 oz.)	100	1.5	14	90
Gorton’s Grilled Salmon Fillet (1 piece)	100	3	27	270
Treasures from the Sea Tilapia Boneless Fillets (4 oz.)	110	1.5	12	35
Australis Barramundi (6 oz.)	140	2	13	60
Starfish Crispy Battered Halibut (3.5 oz.)	180	5	25	340
Van de Kamp’s Crunchy Fish Fillets (2 pieces)	180	7.5	38	340
Gorton’s Skillet Crisp Tilapia, Garlic & Herbs (1 piece)	190	9	43	470
Whole Catch Wild Alaskan Sockeye Salmon Fillets (4 oz.)	190	10	47	55
Starfish Crispy Battered Gluten Free Cod (3.5 oz.)	200	9	41	450
Van de Kamp’s Beer Battered Fillets (2 pieces)	210	10	43	680
Gorton’s Southern Fried Fish Fillets (2 pieces)	230	13	51	780
Pure Catch Wild Caught Alaskan Seasoned Salmon Fillets (1 piece)	270	16	53	690
C. Wirthy & Co. Atlantic Salmon Center Cut Fillets (1 piece)	272	12	40	94

Source: Product packaging

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