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    Fish Points

    Source of Recipe

    simplyseafood.com & nutritiondata.com & calorieking.com

    Recipe Introduction

    List of Fish and Shellfish

    Recipe Link: http://tinyurl.com/9h49y

    List of Ingredients

    Fish name (calories/fat grams) Points (source: www.simplyseafood.com & nutritiondata.com)
    Note: fish counts based on 3.5 oz portion cooked)
    Add points for any fats or oils used in cooking.

    FISH:
    3-oz cooked (broiled or moist heat)

    Amberjack, 4-oz (120/2) == 3 points
    American Red Snapper 3-oz (100/1.3)== 2 points
    Anchovy, canned on oil 1-oz (59/3)== 1.5 points
    Arctic Char 3-oz (182/7.9)== 4 points
    Basa, 3.5-oz (90/4)= 2 points
    Bass striped 3-oz (110/2)== 2 points
    Bass Fresh Water 3-oz (115/3)== 3 points
    Bluefish 3-oz (124/4)== 3 points
    Butterfish, 3-oz (159/8.8)== 4 points
    Carp 3-oz (138/6)== 3 points
    Catfish, breaded & fried 3-oz (195/11/1)== 5 points
    Catfish Farmed 3-oz (129/7)== 3 points
    Catfish Wild 3-oz (89/2)== 2 points
    Caviar, 1 tablespoon (40/3)== 1 point
    Chilean Sea Bass 3-oz (234/19)== 6 points
    Cisco, smoked 3-oz (150/10)== 4 points
    Cod 3-oz (82/0.7)== 2 points
    Crappie 3-oz (82/.2)== 2 points
    Dolphinfinfish 3-oz (93/1)== 2 points
    EEL, boneless, 3-oz (210/13)== 5.5 points
    Flounder 3-oz (100/1.5)== 2 points
    Grouper 3-oz (82/.9) == 1.5 points
    Haddock 3-oz (90/1)== 2 points
    Halibut, Atlantic,3-oz (115/2.5)== 3 points
    Halibut, Greenland 3-oz (203/15)== 5.5 points
    Halibut, Pacific, 3-oz (110/2.3)== 2 points
    Mackerel 3-oz (149/4)== 3 points
    Mahi Mahi 3-oz (118/1.0)== 2 points
    Herring, Atlantic 3-oz (173/10)== 4.5 points
    Herring, Pacific 3-oz (212/15)== 5.5 points
    Monkfish 3-oz (97/2)== 2 points
    Mullet, 3-oz (128/4)== 3 points
    Octopus/Squid raw-boild 3-oz (139/1.7)== 3 points
    Octopus/Squid fried 3-oz (145/2)== 3 points
    Octopus/Squid breaded 3-oz (150/2)== 3 points
    Octopus/Squid dried 3-oz (260/3)== 5.5 points
    Perch Ocean 3-oz (100/2)== 2 points
    Pike Walleye 3-oz (101/1)== 2 points
    Pike Northern 3-oz (110/1.3)== 2 points
    Pollock, 3-oz (100/1)== 2 points
    Rockfish 3-oz (100/2)== 2 points
    Salmon, Framed, 3-oz (175/10)== 4.5 points
    Salmon, Chum, 3-oz (130/4)== 3 points
    Salmon, King 3-oz (196/11)== 5 points
    Salmon Pink 3-oz (130/4)== 3 points
    Salmon, Red 3-oz (180/9)== 4.5 points
    Salmon Silver 3-oz (157/6)== 4 points
    Sardines, in oil (315/20)== 8 points
    Seabass 3-oz (70/.1)== 1 point
    Sea Trout, 3-oz (113/4)== 3 points
    Shad, 3-oz (214/15)== 5.5 points
    Shark, Mako 3-oz(122/.3)== 2 point
    Skate 3-oz (95/1)== 2 points
    Snapper 3-oz (109/1)== 2 points
    Sole 3-oz (100/1)== 2 points
    Squid, 3-oz (149/6)== 3.5 points
    Sturgeon, 3-oz (115/4)== 3 points
    Sunfish, 3-oz (97/1)== 2 points
    Swordfish 3-oz (155/1)== 3 points
    Tilapia 3-oz (82/0.9)== 2 points
    Tile Fish, 3-oz (110/2)= 2.5 pts
    Trout Rainbow 3-oz (130/4)== 3 points
    Tuna, bluefin 3-oz (156/5)== 3.5 points
    Tuna, yellowfin 3-oz (118/1)== 2.5 points
    Tuna, canned in oil (331/14)== 8 points
    Tune, canned in water (220/5)== 5 points
    Turbot, 5-oz 1/2 fillet (194/6)= 4.5 points
    Whitefish, 3-oz (146/6)== 3.5 points
    Whiting 3-oz (100/1)== 2 points


    SHELLFISH (shelled, meat only)

    Black Tiger Shrimp 3-oz (90/2) = 2 points
    Clams:
    1 lb hardshell clams will yeild 4-oz of meat
    1 lb softshell clams will yield 8-oz of meat
    6 shell softshell clams, (64/.8/0)= 1.5 pts
    Softshell 3-oz meat (128/1.7/0)= 3 pts
    Softshell 8-oz meat (341/4.5/0)= 7.5 pts
    Mussels, 3.5 oz (172/4/4/0)= 4 pts
    1 lb of mussels in the shell, yields 3.5 oz of raw mussels*
    6 to 8 mussels = 3-oz
    *25 mussels per pound farmed raised
    *20 mussels per pound for wild


    Crabs:
    Crab, Blue*
    *1 crab = 0 points
    *2-4 crabs = 1 point
    *5 crabs = 2 points
    *6-7 crabs = 2.5 points
    *8 crabs = 3 points
    *9 crabs = 3.5 points
    *10-11 crabs = 4 points
    *12 crabs = 4.5 points
    *13 crabs = 5 points
    *14-15 crabs = 5.5 points
    *16 crabs = 6 points
    *17 crabs = 6.5 points
    *18 crabs = 7 points
    Crab, Dungeness 1 1/3-lb whole yields 5.3-oz picked meat
    Crab, Dungeness 2-lb whole yields 1/2 lb picked meat
    Crab, Dungeness, 3-oz (94/1.1/0) = 2 points
    Crab, Dungeness, 2-lb whole, boiled (501/5.7/0) = 11 points
    Crab, King 1 leg or 3-oz (129/2) = 3 points
    Crab, Snow 5 leg cluster 5-oz (95/1.3) = 2 points
    Stone Crabs:
    2.5 lbs cooked claws yields about 1 lb of meat
    4-oz = (60/0/0)= 1 pts
    1 lb = (240/0/0)= 5 pts

    Crawfish,Crayfish:
    (6 pounds live = 1 pound peeled tails)
    -boiled, 2-oz 16 crawfish = 1 point
    -cooked moist heat, 8 or 5/8cup(77/1)= 1.5 points
    -cooked moist heat, 1 lb (359/4) = 7.5 points

    Langostinos 3-oz (72/1) = 1.5 points
    Lobster,
    1 lb lobster yields approximately 3.81-oz of meat
    1 1/2 lb lobster yields about 1 1/3 cup meat (5.1-oz)
    4 1/2 lb lobster yields approximately 1-lb of meat
    (1 cup is about 5-oz of meat)
    average lobster tail is 3-oz of meat
    Lobster 3-oz (90/1)= 2 points
    Lobster 5-oz (150/5) = 3.5 points
    Mussels 3-oz( 86/2.2) = 2 points
    Oysters 6 (81/2.3) = 2 points
    Shrimp:
    (size, 0/0 how much in a pound)
    (calories/fat)= points
    Colossal: (size 15)
    (used in stuffed shrimp)
    7 pcs = 1/2 lb (260/8)= 6 pts
    4 pcs = 1/4 lb (130/4)= 3 pts
    Jumbo:(size (21/25)
    (used in stuffed or dinner shrimp)
    9 pcs = 1/2 lb (263/8)= 6 pts
    5 pcs = 1/4 lb (132/4)= 3 pts
    Extra Large:(size 26/30)
    (used in dinner plates dishes and shrimp cocktail)
    12 pcs = 1/2 lb (265/8)= 6 pts
    6 pcs = 1/4 lb (134/4)= 3 pts
    Large: (size 31/40)
    (use in shrimp dinners and shrimp cocktail)
    18 pcs = 1/2 lb (269/8)= 6 pts
    9 pcs = 1/4 lb (138/4)= 3 pts
    Medium: (size 41/50
    (used in shrimp combo dinners)
    23 pcs (270/8)= 6 pts
    12 pcs (139/4)= 3 pts
    Small: (size 51/60)
    28 pcs = 1/2 lb (272/8)= 6 pts
    14 pcs = 1/4 lb (141/4)= 3 pts
    Extra Small: (size 61/70)
    (use as popcorn shrimp)
    33 pcs = 1/2 lb (274/8)= 6 pts
    17 pcs = 1/4 lb (143/4)= 3 pts

    Scallops 3-oz (88/0.8) = 2 points


    Recipe



 

 

 


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