Eating fish is one of the healthiest dietary choices you can make. Fish provides high-quality protein, essential vitamins and minerals, and omega-3 fatty acids that benefit your heart, brain, eyes and more.
With so many options to choose from, which are the best fish to eat for optimal health? Here are 10 of the healthiest fish packed with nutrients and easy to add to your diet.
Nutritional Benefits of Eating Fish
Fish contains a powerhouse combination of protein, vitamins, minerals and healthy fats. Here are some of the top nutrients you’ll gain by eating fish:
High-Quality, Lean Protein
Fish provides all nine essential amino acids required to form complete protein. A 3-ounce serving contains about 17-24 grams of protein with fewer calories compared to other protein sources like beef or chicken. Eating fish helps you meet your protein needs for strong muscles, supporting weight loss and reducing appetite.
Omega-3 Fatty Acids
Omega-3s like EPA and DHA found abundantly in fatty fish deliver cardiovascular benefits by lowering blood pressure, triglycerides and atherosclerosis risk. They support brain health and may help reduce depression and dementia risk. Omega-3s also promote healthy pregnancy and infant brain development.
Vitamin D
Many people are deficient in vitamin D, but just one serving of salmon contains over 100% of your daily needs. Vitamin D aids calcium absorption for strong bones, regulates immune function, and reduces inflammation.
Vitamin B12
Fish is one of the few natural food sources of vitamin B12, especially important for vegans and vegetarians. B12 helps form DNA, nerve tissue and red blood cells.
Selenium
Fish is rich in the antioxidant mineral selenium which strengthens immunity, thyroid function and DNA synthesis. Just 3 ounces of cod contains over 150% of your daily selenium requirements.
Top 10 Healthy Fish to Add to Your Diet
Not all fish are created equal when it comes to nutritional benefits. Here are 10 of the best fish to eat for health:
1. Salmon
Salmon is one of the most popular fatty fish, prized for its sky-high omega-3 content. Omega-3s are linked to many health perks like enhancing heart health, boosting brain function and reducing inflammation. Salmon is also loaded with high quality protein, B vitamins, potassium and selenium.
Aim for two 3-ounce servings of salmon per week. Opt for wild salmon over farmed when possible.
2. Mackerel
This omega-3 powerhouse contains over three times more omega-3s gram-for-gram than wild salmon. Mackerel is also loaded with vitamin B12, niacin, selenium, and magnesium. Eat this fish two to three times per week for cardiovascular protection and reduced inflammation.
3. Sardines
These tiny, inexpensive fish are sustainable, convenient and nutrition-packed. Sardines boast high amounts of EPA and DHA omega-3 fats, vitamin D, vitamin B12, calcium and selenium. Enjoy them canned, fresh or grilled for an easy nutrition boost.
4. Herring
Herring provides double the vitamin D and triple the vitamin B12 compared to salmon. It’s also high in omega-3s, selenium and phosphorus for bone health. Pickled, smoked or raw herring all make nutritious options.
5. Rainbow Trout
This mild, flaky white fish contains a hefty dose of omega-3s plus vitamin D, B vitamins and potassium. Farmed rainbow trout is considered eco-friendly and recommended by Seafood Watch. Broil, bake or grill for a healthy dinner.
6. Oysters
Oysters boast more zinc than any other food, which protects against infections and supports wound healing, DNA and growth. They also supply omega-3s, vitamin B12 and iron. Eat them raw or cooked for maximum benefits.
7. Mussels
These inexpensive mollusks pack in B12, zinc, iron, magnesium, potassium and omega-3s. Steam mussels and add them to seafood stews, pasta or salad for a nutritional punch in little time.
8. Albacore Tuna
Choose albacore (“white”) tuna which contains almost three times more omega-3 fatty acids than skipjack (“light”) tuna. Just don’t eat more than 6 ounces per week to limit mercury exposure. Enjoy it grilled, seared or in salads.
9. Cod
Cod is a lean, white fish prized for its flaky texture and mild taste. It’s high in protein, low in calories and delivers a dose of vitamin B12, phosphorus and selenium. Cod makes a great neutral canvas for lemon, herbs and spices.
10. Anchovies
Yes, anchovies offer plenty more than pizza topping! These tiny fish contain omega-3s, calcium, potassium, iron and zinc. They add a burst of savory, salty flavor when used sparingly in dishes like Caesar salad, pasta, tapenade and stir fries.
Choosing Sustainable Seafood
With many fish populations in decline, it’s important to source seafood mindfully. Follow these tips for finding sustainable fish:
- Know your options: Download apps like Seafood Watch to learn which fish are eco-friendly.
- Look for certifications: MSC, ASC and Fair Trade labels indicate sustainability practices.
- Ask questions: Inquire about the fish source at markets and restaurants. Support vendors who know details about their catch.
- Try new fish: Branch out beyond overfished species like tuna and salmon. Discover options like mackerel, trout and sardines.
- Buy local and in season: Purchase seafood caught fresh in your area following local restrictions.
Choosing sustainable seafood ensures healthy oceans for generations to come.
Simple Ways to Prepare Healthy Fish Dishes
Cooking fish seems intimidating, but learning a few easy preparation methods can set you up for success:
- Grill, broil or bake: These techniques require minimal added fat. Brush fish with oil and season simply with herbs or spices.
- Foil pack: Place fish and vegetables in foil with seasoning and bake. The fish gently steams in its natural juices.
- Use heart-healthy oils: Olive, canola and avocado oils provide healthy fats for light sautéing or baking.
- Try marinades and rubs: Soak fish in a marinade or coat with a spice rub for flavor without heavy sauces.
- Check doneness carefully: Fish overcooks quickly. Use a food thermometer (145°F is ideal) or flake gently with a fork to test when it’s ready.
With a little practice, you’ll gain confidence cooking delicious, healthy fish meals at home.
Enjoy Fish Safely within Health Guidelines
To gain fish’s benefits while minimizing risks, follow these tips:
- Vary your choices: Eat a diverse array of fish to limit exposure to contaminants like mercury that accumulate in certain species.
- Check advisories: Consult local fish advisories, especially if pregnant or feeding children, to avoid contaminated fish from certain lakes or rivers.
- Limit tuna intake: Eat no more than 6 ounces (one average meal) of albacore tuna per week due to higher mercury levels.
- Cook thoroughly: Proper cooking kills bacteria and parasites that can cause illness in some fish.
- Alert servers of allergies: Fish allergies can cause severe reactions. Notify staff to avoid cross-contamination.
- Store properly: Keep raw fish cold at under 40°F, thaw in fridge and cook within two days of purchasing.
Let these tips guide you as you expand your culinary horizons and improve your wellbeing through fish.
Reap the Health Perks of Eating More Fish
Incorporating fish like salmon, trout, tuna, sardines and cod into your diet two to three times per week provides a wealth of benefits from protein to omega-3s. Just be mindful of sourcing, preparation and portion size.
What’s your favorite way to enjoy healthy fish dishes? Are you inspired to add more fish to your regular rotation after reading about the diverse nutrients they offer? Let me know in the comments!
Frequently Asked Questions About Eating Healthy Fish
Eating fish provides great health benefits, but it also raises many questions about sourcing, risks, preparation and more. Here are answers to some common FAQs to help you eat fish safely and optimally.
What are the healthiest ways to cook fish?
Some preparation methods are healthier than others. Baking, broiling, grilling, poaching or steaming fish allows the natural flavors to shine through without adding lots of fat or calories. Using heart-healthy oils like olive or avocado oil to lightly coat the fish can enhance cooking and add beneficial fats. Breaded and fried fish tends to absorb more calories and fat, so enjoy these cooking methods only occasionally.
How often can I eat canned tuna and salmon safely?
Experts recommend limiting canned albacore (white) tuna to no more than 6 ounces (about 1 can) per week because it contains more mercury than other fish. The smaller skipjack tuna does not accumulate as much mercury, so you can safely eat up to 14 ounces (about 2 cans) per week. For salmon, you can safely consume two to three 3-ounce servings per week. Choose wild salmon over farmed when possible for greater omega-3 benefits. Rinse canned fish to reduce sodium levels.
What are the best kid-friendly ways to eat more fish?
The mild flavors and textures of fish make it appealing for kids. Stick to fish like cod, tilapia and trout that don’t have a “fishy” taste. Cut fish into fun shapes using cookie cutters before baking or grilling. Make homemade fish sticks by cutting fish into strips, coating with breadcrumbs and baking. Let kids help make tacos, sandwiches or fish cakes from canned salmon or tuna. Always take bones out before serving fish to children under 4.
Is it safe to eat raw fish and shellfish?
You can safely enjoy raw fish and shellfish like sushi, sashimi or oysters as long as they are freshly caught, properly refrigerated and prepared under sanitary conditions. Poke and ceviche are also popular raw seafood dishes. People with compromised immune systems should avoid raw seafood due to infection risks. Raw oysters occasionally cause reactions for those with shellfish allergies. Always smell shellfish first to check for freshness.
How can I find and choose sustainable seafood?
Look for sustainable seafood labels like Marine Stewardship Council (MSC) and Aquaculture Stewardship Council (ASC) certifications. Download apps like Seafood Watch or visit their website for recommendations on eco-friendly fish options. Ask questions at fish markets and restaurants – reputable vendors should know details about their seafood sources. Support local fishermen using responsible practices when possible. Expand your choices beyond overfished species like tuna and salmon.
Is farm-raised or wild fish better for health and environment?
Farmed fish can contain higher contaminant levels, but good aquaculture practices improve safety. Wild-caught fish boast more omega-3s and lower calories/fat. From an environmental perspective, well-managed farms have less habitat impact than overfishing wild stocks. Consider both factors when choosing seafood. Salmon offers a great balance – aim for wild-caught Alaskan but choose eco-certified farmed over conventionally farmed for sustainability.
Incorporating more fish in your diet has tremendous benefits, especially fatty fish rich in omega-3s. Follow basic safety guidelines and vary your choices, and you can gain fish’s perks for your health and the planet. Let me know any other fish-related questions you have in the comments!