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as a guide;

White Fish (100grams) Protein Cod fillets (baked) 22g Cod in batter (fried) 20g Haddock fresh (steamed) 24g Haddock in breadcrumbs (fried) 22g Halibut fresh (steamed) 18g Lemon Sole (steamed) 21g Lobster (meat only) 27g Monkfish (steamed) 24g Mullet (steamed) 25g Sole in breadcrumbs (fried) 22g Plaice fresh (steamed) 20g Plaice in batter (fried) 18g Saithe (steamed) 24g Shark 24g Skate in batter (fried) 15g Sprats (fried) 19g Sturgeon 21g Whiting (steamed) 15g Whiting in breadcrumbs (fried) 16g Oily Fish Protein Anchovies (canned) 25g Herring (grilled) 17g Kippers (baked) 18g Mackerel (fried) 19g Pilchards 19g Salmon (steamed) 20g Sardines in tomato sauce 18g Sardines in oil 24g Trout (steamed) 17g Tuna in oil 26g Tuna in brine 24g

http://www.weightlossforall.com/protein-fish.htm

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