A Guide to High-Protein New Zealand Seafood
Your Guide to High-Protein New Zealand Seafood
If you're trying to eat cleaner, build muscle, or simply make your meals more satisfying - seafood is one of the best protein sources you can choose. It’s lean, nutrient-dense and full of extras like omega-3s and minerals that your body will thank you for.
But what seafood has the most protein? And which New Zealand species are the best bang for your bite?
Let’s dive into the top protein-rich seafood from Aotearoa — including fish, shellfish, and even a few unexpected favourites. Whether you're shopping for gains, wellness or just good kai, this guide has you covered.
Why Protein-Rich Seafood Is Worth Eating
Seafood doesn’t just keep you full — it fuels your body.
✅ Complete protein (all 9 essential amino acids)
✅ Low in saturated fat
✅ High in nutrients like B12, selenium, iodine, and omega-3 fatty acids
✅ Gentler on the stomach than heavy meats
✅ Versatile – works in everything from poke bowls to BBQ
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Firm, oily, and super high in protein, trevally is great for grilling, smoking, or slicing raw for sashimi. It’s also rich in omega-3s and vitamin D.
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A deep-sea classic with thick, meaty fillets that hold up to pan-searing, roasting, or slow-cooking. High in protein and phosphorus.
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Incredibly lean, clean, and packed with muscle-building protein. Ideal for sashimi, rare sears, or poke bowls.
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Mild, sweet, and loved by Kiwis everywhere. Tarakihi is perfect for pan-frying, fish pie, or crumbed fillets.
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Soft and flaky when cooked, or firm and buttery raw. A great high-protein option for canning, salads, or seared steaks.
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This sashimi favourite is rich, buttery, and full of protein and healthy fats. Serve raw, sear it, or try it smoked.
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A Kiwi staple (Auckland’s favourite fish!) that’s high in protein and easy to cook. Grill whole, pan-fry fillets, or steam with ginger and soy.
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A Hawkes Bay favourite! Tender, subtly sweet, and ideal for families. It flakes beautifully and is perfect in fish tacos, crumbed or baked with lemon.
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Soft, white and delicate — a South Island gem. Bake, pan-fry or crumb for an elevated fish and chips night.
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Firm and buttery with a slightly sweet flavour, John Dory is delicious pan-fried or oven roasted. Great source of B12 and selenium.
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Lean and meaty with a mild flavour, it’s often used for classic fish & chips. Also great grilled or baked in foil.
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Succulent and rich in protein, NZ Crayfish is best steamed, grilled, or butter-poached. Also high in copper and zinc.
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Luxurious and protein-dense, this tuna is ideal for sashimi or seared rare with sesame crust. Rich in omega-3s.
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The humble Hoki. Affordable, family-friendly, and high in protein. Use it in fish cakes, chowders or simply bake with garlic and herbs.
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Tiny but mighty. Clams are packed with iron, selenium, and protein. Steam with white wine or add to pasta.
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Mild flavour and flaky texture make this lean fish perfect for light meals. An allrounder but great pan-fried or bake with miso glaze.
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A rich, earthy-flavoured delicacy. High in protein, iron, and magnesium. Fritter it, grill it, or slice it raw.
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Firm and juicy, with a flavour similar to groper. Great grilled, baked, or pan-seared with herbed butter.
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A meaty steak-style fish with a dense texture. Try it on the BBQ or in tacos. Also high in B3 and selenium.
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Nicknamed “poor man’s lobster” for its firm, sweet flesh. Perfect for curries, chowders, or pan-frying.
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Quick to cook and high in protein. Great in stir-fries, garlic butter, or tossed through pasta.
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Tender, slightly sweet, and rich in B12 and zinc. Pan-sear in butter or add to seafood chowder.
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Sustainable and full of iron, zinc, and anti-inflammatory omega-3s. Steam, marinate, or add to pasta.
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A zinc and B12 powerhouse. Enjoy raw with lemon, grilled with garlic butter, or tempura-style.
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Creamy, rich, and high in omega-3s and Vitamin A. Best eaten raw for full flavour.