Considered to be low in total fat and saturated fat, most fish and shellfish have less than 5% total fat. Some of the fattiest fish available, such as king salmon and mackerel have only 15% fat. Some of the major benefits of eating seafood, suggested 2 times per week, come from the high polyunsaturated fat, omega-3 fatty acids. Those benefits may include, building strong muscles and tissues, help with vision and nerve growth in the retina of the eye, may contribute to the brain development in infants and has many benefits to help improve circulation and reduce the risks of cardiovascular disease.