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4 Ocean Delights You Should Be Eating This Month

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November is a paradise for seafood lovers, with oysters, mackerel, Pacific saury, and flounder at their peak season. These ocean delights aren’t just delicious – they’re also diet-friendly powerhouses packed with lean protein and omega-3s. Let’s explore the benefits of these seasonal catches.

An image to help illustrate the article. Grilled mackerel. / Hyeong-Taek Lee-shutterstock.com

1. Mackerel

Mackerel is an ideal choice for grilling, with a lean 183 calories per 100 grams (3.5 ounces). It’s also packed with omega-3s, which help burn fat and promote fullness—an excellent combination for weight management.

With a protein content of 18-19 grams (0.63-0.67 ounces) per serving, mackerel supports muscle retention during dieting, keeping you both satisfied and strong. For best results, aim for a palm-sized portion of protein at each meal to meet your daily needs (50-55 grams, or 1.8-1.9 ounces, for women; 65 grams, or 2.3 ounces, for men).

2. Pacific Saury

Pacific saury is a great choice if you’re watching your waistline. This lean fish provides around 20 grams (0.7 ounces) of protein per 100 grams (3.5 ounces), with very little fat.

Late November offers a unique seasonal treat: dried Pacific saury. This delicacy gains its rich flavor through repeated freezing and thawing in the crisp autumn air. Drying concentrates its nutrients, making it a convenient, no-cook snack option.

An image to help illustrate the article. Oysters. / Wanessa_p-shutterstock.com

3. Oysters

Oysters are November’s standout source of protein. With only 97 calories per 100 grams (3.5 ounces) and 7 grams (0.25 ounces) of protein, they are ideal for those watching their diet. Additionally, they are high in selenium, a natural antioxidant that combats inflammation and reduces fatigue.

Moreover, oysters are rich in omega-3s and zinc, which effectively suppress appetite. Including them in your meals may help reduce snacking tendencies.

4. Cockles

This November, don’t overlook cockles. They are a calorie-conscious choice with just 81 calories per 100 grams (3.5 ounces). Cockles are rich in iron and amino acids, providing excellent support for recovery after intense workouts. Low in fat but high in protein, they can be a valuable addition to a diet focused on slimming down and maintaining health.

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