Some seafood is high in protein but low in fat. Eating a protein-rich diet with seafood included can help you manage your weight, reduce blood pressure, and fight off the effects of diabetes or reverse pre-diabetes. Seafood that is high in protein includes clams, shrimp, halibut, flounder, haddock, and cod. Seafood carries the bonus of being high in iron and vitamin B12, which maintains nerve and blood cell health.