Looking to boost your protein intake without another chicken breast in sight? The sea’s got you covered. Fish and shellfish are not only high in protein but also brimming with vitamins, minerals, and healthy fats that support everything from muscle repair to heart health.
Whether you’re grilling, steaming, or stirring them into a hearty stew, these nine nutrient-rich options make eating well feel effortless – and delicious.
This article is for general informational purposes only – it is not a substitute for professional medical or dietary advice. Nutrient values may vary depending on preparation methods and portion size. Images are for illustrative purposes only.
1. Tuna
You'll find tuna in everything from sandwiches to sushi, and there's a good reason for that. A single 100g serving delivers roughly 30g of protein, making it one of the leanest and most efficient muscle builders around.
Whether you grab a tin from Tesco or treat yourself to a seared steak, tuna is versatile and filling. Dietitians love it because it's low in fat but high in omega-3s, which support heart health. Just watch the mercury levels if you're eating it daily.
2. Wild Salmon
Salmon might be pricey, but it's worth every penny when you consider what's inside. Wild varieties pack around 25g of protein per 100g, plus they're loaded with healthy fats that keep your brain sharp and your skin glowing.
You can pick up Scottish or Alaskan wild salmon from most supermarkets. Grill it, bake it, or toss it in a salad. Nutritionists recommend it for anyone looking to boost protein intake without piling on saturated fat.
3. Octopus
Not many people think of octopus when they're after protein, but it's actually a hidden gem. With about 30g of protein per 100g, it rivals even chicken breast, and it's surprisingly tender when cooked properly.
You'll find it at fishmongers or in the freezer aisle at larger supermarkets like Waitrose. Grill it with a bit of lemon and paprika, and you've got yourself a Mediterranean feast. Dietitians say it's also rich in iron and B12.
4. Shrimp
Shrimp, or prawns as we call them here, are tiny but mighty. They offer around 24g of protein per 100g, and they're incredibly low in calories, which makes them perfect for anyone watching their waistline.
You can chuck them in a stir fry, toss them on the barbie, or mix them into pasta. They cook in minutes, and you can buy them fresh or frozen from any supermarket. Nutritionists recommend them for a quick, lean protein boost that won't weigh you down.
5. Sardines
Sardines might not be glamorous, but they're proper little powerhouses. A 100g tin gives you about 25g of protein, plus a hefty dose of calcium because you eat the bones too.
They're cheap, shelf stable, and brilliant on toast or in a salad. Dietitians often recommend them for bone health and heart support, thanks to their omega-3 content. If you've never tried them, grab a tin from Sainsbury's and give them a go. You might be pleasantly surprised.
6. Trout
Trout is like salmon's quieter cousin, but it deserves just as much attention. It packs around 20g of protein per 100g and has a delicate, slightly nutty flavour that works beautifully with simple seasonings.
You can find British farmed trout at most supermarkets, and it's often more affordable than salmon. Pan fry it with butter and almonds, or bake it whole with herbs. Nutritionists praise it for being a sustainable, nutrient dense choice that's gentle on your wallet.
7. Atlantic Mackerel
Mackerel is oily, flavourful, and absolutely loaded with protein, clocking in at around 19g per 100g. It's also one of the most sustainable fish you can buy, which is a win for the planet.
You'll spot it smoked, fresh, or tinned in places like Morrisons and Asda. Grill it with a splash of lemon or flake it into a pâté. Dietitians love it for its high omega-3 levels, which support everything from heart health to mood balance.
8. Scallops
Scallops are a bit fancy, but they're surprisingly packed with protein at around 20g per 100g. They're sweet, tender, and cook in just a couple of minutes, making them ideal for a quick yet impressive meal.
You can grab them fresh or frozen from most fishmongers or supermarkets. Sear them in a hot pan with butter and garlic, and you're sorted. Nutritionists say they're low in fat and rich in magnesium, which helps with muscle function and energy.
9. Cod
Cod is a British classic, whether it's battered at the chippy or baked at home. It offers about 18g of protein per 100g and has a mild, flaky texture that even picky eaters enjoy.
You'll find it everywhere, from Iceland to your local fishmonger. It's lean, versatile, and pairs well with just about anything. Dietitians recommend it for people who want a solid protein hit without strong fishy flavours. Plus, it's low in calories and easy to digest.
