Nutrition and Edibility:    Nutrition Chart Seafood is healthy!  Check out the stats on your favorite seafood below.  Our edibility chart below will help you determine the taste and style of different fish, our seafood preparation guide, and to determine how much you'll need, see how much to buy? Shellfish Item (3 1/2 oz.) Calories Fat (grams) Cholesterol Protein (grams) Blue Crab 100 1 90 mg. 20 Littleneck clams 46 .9 30 mg. 7.6  Lobster 80 1 60 mg. 17 Mussels 85 2.1 27 mg. 12  Oysters  90 3.2 30 mg. 13.1 Sea scallops 87 1.3 30 mg. 14.9 Shrimp 80 1 165 mg. 18  Fin Fish Item (3 1/2 oz.) Calories Fat (grams) Cholesterol Protein (grams) Catfish 130.5 6.4 45 mg. 17.7 Chilean Seabass 70 .1 na 18  Flounder 100 1.5 60 mg. 21 Halibut 115 2.5 35 mg 22  Mackerel, Southjack 149 4 na 23.2 Mahi Mahi 120 .4 na 20.5  Mako Shark 122 .3 na 19.9 Monkfish 80 2 30 mg. 15 Sardines (in oil) 315 20 na 21.7 Striped Bass 110 3 90 mg. 19 Swordfish 130 4.5 40 mg. 22 Tilapia 105 2 89.4 19.7. Tile Fish 130 4 na 21 Tuna, Big-Eye 149 6 na 23.7 Tuna, Yellow-Fin 175 4.6 na 23.3           Other Item  Calories Fat grams Cholesterol Protein grams Calamari (3.5 oz) 92 1.38  233 mg 15.58   Edibility Chart This chart divides fish and shellfish into groups by texture and flavor, and will help you find substitute species that can be interchanged in recipes. Mild Flavor Moderate Flavor Full Flavor Delicate Texture Cod Crabmeat Flounder Haddock Pollock Scallops Skate Sole Black Cod Butterfish Lake Perch Lingcod Whitefish Whiting Bluefish Mussels Oysters Moderate Texture Crawfish Lobster Rockfish Sheepshead Shrimp Tilapia Walleye Pike Orange Roughy Canned Tuna Conch Mullet Ocean Perch Shad Smelt Surimi Trout Canned Salmon Canned Sardines Mackerel Smoked Fish Firm Texture Catfish Grouper Halibut Monkfish Sea Bass Snapper Squid Tautog Tilefish Amberjack Drum Mahi-Mahi Octopus Pompano Shark Sturgeon Clams Marlin Salmon Swordfish Tuna