Fish is a low-calorie, high-protein food packed with nutrients, yet a staggering 90% of Americans don’t eat enough.1 Incorporating the right types of fish into your diet can provide a host of health benefits, from reducing the risk of heart disease to boosting brain function.
However, not all fish are created equal. Some contain high levels of mercury or other contaminants, making them less than ideal for regular consumption.
Here are the top 10 types of fish you should be eating more of, as well as the ones to avoid.
1. Wild-Caught Salmon: A Powerhouse of Omega-3s
Wild-caught salmon is an excellent source of omega-3 fatty acids, which have been linked to a lower risk of depression, heart disease, and stroke. Salmon is also rich in protein, vitamin D, and other essential nutrients.
When choosing salmon, opt for wild-caught varieties, as they tend to have higher levels of omega-3s and lower levels of contaminants compared to farmed salmon.
2. Sardines: Budget-Friendly & Nutrient-Dense
Canned sardines are a budget-friendly, shelf-stable, and nutrient-dense choice. These tiny fish are packed with omega-3 fatty acids, calcium, and vitamin D, which are essential for bone health and calcium absorption.
A study published in the journal Clinical Nutrition found that individuals with prediabetes experienced a reduction in markers indicating a lower risk of type 2 diabetes and heart disease when consuming sardines twice a week. (ref)
3. Rainbow Trout: A Mild & Versatile Option
Rainbow trout is a mild, versatile fish that’s an excellent source of protein, omega-3 fatty acids, and vitamin D.
It’s a good choice for those who are new to eating fish or prefer a milder taste. Rainbow trout is also a sustainable option, as it can be farmed with minimal environmental impact.
4. Anchovies: Small Fish, Big Benefits
Anchovies may be small, but they pack a big nutritional punch. These tiny fish are rich in omega-3 fatty acids and have very low levels of mercury.
Anchovies are also a good source of selenium and folate. They can be enjoyed fresh, canned, salted, or as a paste, making them a versatile addition to many dishes.
5. Herring: A Nutrient-Rich Seafood Staple
Herring is a nutrient-rich fish that belongs to the sardine family. It’s a good source of omega-3 fatty acids, vitamin D, and selenium.
Herring can be enjoyed fresh, pickled, or smoked, but be aware that pickled and smoked varieties may have a higher sodium content.
6. Oysters: A Sustainable & Nutritious Delicacy
Oysters are not only a delicacy but also a sustainable and nutritious choice. They are rich in omega-3 fatty acids, zinc, and selenium. Oysters also filter water, helping to improve the health of marine ecosystems.
However, it’s important to consume oysters in moderation, as they can accumulate microplastics and other contaminants.
7. Mussels: Iron-Rich & Affordable
Mussels are an affordable, sustainably produced seafood option that’s rich in omega-3 fatty acids and iron. In fact, a serving of mussels provides twice as much iron as a steak.
Like oysters, mussels filter water and should be consumed in moderation due to the potential accumulation of contaminants.
8. Cod: A Lean and Versatile White Fish
Cod is a lean, versatile white fish that’s low in calories and high in protein. A 3.5-ounce serving of cod contains about 100 calories and 23 grams of protein. Cod is also a good source of vitamin B12 and selenium.
When choosing cod, opt for wild-caught varieties, as they tend to be more sustainable than farmed cod.
9. Alaskan Pollock: A Sustainable & Nutritious Choice
Wild Alaskan pollock is a member of the cod family and is similar in flavor and texture. It’s a quick-growing fish with a relatively short lifespan, making it a more sustainable option compared to slower-growing, longer-living species.
Alaskan pollock is also a good source of protein, with a 3.5-ounce serving providing 23.5 grams.
10. Scallops: A Sweet & Buttery Treat
Scallops are a sweet, buttery seafood option low in calories and high in protein. A 3.5-ounce serving of scallops contains about 100 calories and up to 20 grams of protein. Scallops are also a good source of zinc and selenium.
When choosing scallops, opt for wild-caught varieties, as they are more sustainable than farmed scallops.
7 Fish to Avoid
While many types of fish offer numerous health benefits, some should be consumed in moderation or avoided altogether due to high levels of mercury or other contaminants.
The FDA advises avoiding the following fish:
- King mackerel
- Marlin
- Orange roughy
- Shark
- Swordfish
- Tilefish (from the Gulf of Mexico)
- Bigeye tuna
By incorporating a variety of the recommended fish into your diet and limiting your consumption of fish with higher levels of contaminants, you can reap the many health benefits of seafood while minimizing potential risks.
Armed with this knowledge of fish to favor and those to avoid, you’re now ready to make smarter seafood choices. Why not cast your net wider and explore these delicious, nutrient-packed options?
Source:
1. Coastal Review
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
