For fitness enthusiasts looking to indulge in delicious seafood without compromising their health goals, PESCA Waikiki offers a paradise of lean protein options. As the best Mediterranean and fresh seafood restaurant in Waikiki, Hawaii, PESCA Waikiki is dedicated to providing dishes that are both nutritious and satisfying.

This blog explores some of the lean protein seafood dishes available at PESCA Waikiki, perfect for anyone looking to maintain a balanced diet while enjoying the flavors of the ocean.

What is called lean protein?

Lean protein refers to protein-rich foods that are low in total fat and saturated fat, making them healthier options for muscle building and overall nutrition. Examples include skinless poultry, fish, lean cuts of red meat, legumes, tofu, and low-fat dairy products. Incorporating lean proteins into your diet can help maintain a healthy weight and support muscle growth while reducing the risk of heart disease.

What is the healthiest protein to eat?

The healthiest protein to eat often includes sources like fish, especially fatty varieties like salmon, which are rich in omega-3 fatty acids and beneficial nutrients. Other excellent options are plant-based proteins such as lentils, chickpeas, and quinoa, which offer fiber and essential vitamins without the saturated fat found in some animal proteins.

Which seafood is best for health?

Fatty fish like salmon, mackerel, and sardines are among the healthiest seafood options due to their high levels of omega-3 fatty acids, which support heart health and reduce inflammation. Shellfish, such as shrimp and oysters, are also nutritious, offering high protein content and essential minerals like zinc and iron. Incorporating a variety of seafood into your diet can provide numerous health benefits, including improved brain function and a lower risk of chronic diseases.

What are some healthy seafood?

Here are some healthy seafood options you may add on to your meal plans:

1. Salmon - Rich in omega-3 fatty acids and high in protein.

2. Mackerel - Another fatty fish with beneficial nutrients and heart health properties.

3. Sardines - Packed with omega-3s, vitamin D, and calcium.

4. Tuna - A lean source of protein and omega-3s, especially in its fresh form.

5. Trout - High in omega-3s and a good source of protein.

6. Shrimp - Low in calories and high in protein, along with important minerals.

7. Oysters - Rich in zinc, vitamin B12, and omega-3s.

8. Cod - A lean fish that is low in fat and high in protein.

9. Halibut - A mild-flavored fish that is a good source of protein and healthy fats.

10. Clams - High in iron, vitamin B12, and omega-3 fatty acids.

Seafood Dishes for Fitness Enthusiasts

Seafood dishes are ideal for fitness enthusiasts because they are rich in high-quality protein, essential for muscle repair and growth. Many seafood options, like fatty fish, are packed with omega-3 fatty acids, which can help reduce inflammation and support heart health, crucial for maintaining overall fitness. Additionally, seafood is often low in calories yet nutrient-dense, making it a great choice for those looking to manage their weight while fueling their active lifestyles.

PESCA Waikiki’s Culinary Offerings for the Health Conscious

At PESCA Waikiki, health-conscious diners can indulge in a delightful array of culinary offerings that prioritize both flavor and nutrition. With a focus on fresh seafood and locally sourced ingredients, each dish is crafted to provide a delicious, guilt-free dining experience that aligns with your wellness goals.

PESCA Benedict

The PESCA Benedict features succulent fresh fish and perfectly poached eggs atop a toasted English muffin, drizzled with rich hollandaise sauce and served with a side of roasted potatoes or a refreshing salad. This dish offers a healthy dose of omega-3 fatty acids from the fish, which support heart health and reduce inflammation, while the eggs provide high-quality protein and essential vitamins. With approximately 600 calories per serving (depending on portion sizes and preparation), it’s a satisfying yet nutritious choice for those seeking a balanced meal.

“..Came here for breakfast and was not disappointed. Service was friendly and attentive…Smoked Salmon Benedict, Delicate and flavorful Norwegian salmon topped with a flawless poached egg. The smokiness is deep enough to come through the magical hollandaise sauce. Winner!” - Peter N., Yelp Review

Salmon Toast

The Salmon Toast at PESCA features 4 oz. of smoked Norwegian salmon paired with a creamy goat cheese spread from Sweet Land Farm, topped with sweet pickled red onions and fresh arugula. The omega-3 fatty acids from the salmon, promotes heart and brain health, while goat cheese provides calcium and probiotics for gut health. At around 450-500 calories per serving, it's a nutrient-dense, flavorful option for those seeking a heart-healthy and protein-packed meal.

“We had the most amazing brunch! Kevin was an unexpected delight, inviting us into the private areas with the best views and offering to take photos. The Salmon toast was delicious!” - Angela F., Yelp Review

Crab Salad

The Crab Salad at PESCA showcases fresh crab meat tossed with a vibrant mix of baby greens, iceberg lettuce, tomatoes, onions, celery, cucumbers, and bell peppers, all drizzled with a zesty ginger soy sauce dressing. Packed with lean protein from the crab and an array of vitamins and minerals from the colorful vegetables, this salad supports muscle health and boosts your immune system. With approximately 350 calories per serving, it's a light yet satisfying option for health-conscious diners looking to enjoy a refreshing and nutritious meal.

“..My co-worker had the crab salad which she kindly shared with me and we both enjoyed it. We both agreed the crab salad had lots of crab in it...it was delish!! We both agreed that we would definitely come back here for lunch. :-)” - Jackie C., OpenTable Review

Ahi Poke Bowl

The Ahi Poke Bowl at PESCA features succulent ahi tuna marinated in a flavorful ginger chili soy sauce and topped with spicy ginger soy aioli, tobiko, creamy avocado, and fresh chives over a bed of pickled ginger sushi rice. With Ahi tuna’s omega-3, promoting heart health and reducing inflammation, while the avocado provides healthy fats and fiber. With approximately 500-600 calories per serving, it offers a satisfying and nutritious option for those looking to indulge in a delicious meal without compromising their health goals.

“My family enjoyed this restaurant…Also had two seafood towers of oysters (yummy), lobster (1 small body with 2 claws), poke, sashimi. Can't remember all items as we all shared two towers but I remember the standard standouts. Can't beat good quality seafood…We loved our experience at Pesca!” - Leimomi K., Yelp Review

Grilled Octopus

Indulging in Grilled Octopus served with a housemade vinaigrette-tossed salad, roasted potatoes, and red onions offers a delightful balance of flavors and health benefits. The octopus is rich in protein, omega-3 fatty acids, and essential nutrients like vitamin B12, supporting muscle health and cognitive function, while the salad provides fiber and antioxidants from the fresh vegetables. This dish typically contains around 350-450 calories, making it a nutritious choice for a satisfying meal.

“Devine Date with an incredible view! Thank you for the impeccable service, delectable food and delicious cocktails 🍹 The grilled octopus was exceptional, so much so that my date ordered a second for his entree. My pasta was cooked perfectly and the red velvet was the perfect way to finish off while watching the sun set!” - Cindy V., OpenTable Review

Dive into Health: Reserve Your Table at PESCA Waikiki Today!

PESCA Waikiki offers a delightful array of seafood dishes designed specifically for fitness enthusiasts seeking lean protein options without sacrificing flavor. From succulent grilled fish to tantalizing shrimp preparations, each dish is crafted to fuel your body and satisfy your taste buds. Don't miss out on the chance to indulge in these healthy delights—reserve your table today and experience the best of what PESCA Waikiki has to offer!

Lean Protein Paradise: Seafood Dishes for Fitness Enthusiasts at PESCA Waikiki