It is a nutrient rich food a source of protein, vitamins and minerals. The unique type of fat found in omega-3 fatty acids DHA and EPA, in prevents or mitigation of common chronic diseases. It contains less than 2% fat the leanest meat or chicken. Just grill, barbecue, bake, steam, poach or microwave seafood to keep a low kilojoules count. Cholesterol is an essential part of all living animal tissue. But can be too high if we eat saturated fat. It contains little fat of any kind and have unsaturated fat. Eating fish two times a week can help lower cholesterol and reduces the risk of heart disease. It is an excellent source of top quality protein, and compares favorably with meat and chicken and minerals, including iodine, zinc, potassium and phosphorus. It is rich in vitamins, especially the B group.