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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