10 healthy fish to eat (2024)

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The top 10 healthy fish to include in your diet:

1. Salmon

Salmon is versatile and one of the best sources of omega-3 fatty acid, which is essential as the body cannot make it on its own so it must be obtained through food. Salmon's also high in protein, with just 200g providing around 44g protein.

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You can buy either farmed or wild salmon. Wild salmon is preferable as it contains higher amounts of omega-3 fatty acids and generally has less exposure to contaminants such as pollutants, antibiotics etc. With that said, farmed salmon tends to be cheaper, and is still recommended for those who can't afford wild - just be sure to look for ethically produced supplies such as those recommended by the marine conservation society. Canned salmon is also a great alternative if you don’t want to buy fresh.

As for smoked salmon, it's high in omega-3 fatty acid and protein, but also contains a lot of sodium. Smoked fish and meats may also increase your risk of certain cancers (these tend to sit in the same category as processed meats), so it's best eaten occasionally.

For more inspiration, check out our grilled salmon recipes collection.

2. Mackerel

Mackerel is rich in healthy fats, protein and selenium, which is important for a healthy immune system and thyroid function. You can buy mackerel fresh, canned or smoked but, like salmon, be mindful about not eating too much smoked mackerel because of the higher nitrate content caused by the smoking process, which may increase the risk of certain cancers.

Why not try one of our mackerel collection recipes?

3. Cod

It's a British classic in meals such as , but cod is also one of the healthiest white fish around. Cod is high in protein, low in fat and a good source of vitamin B12, which is needed for energy and nervous system support and may be important in helping prevent depression. In the UK, cod is widely available most of the year round, but can also be bought frozen.

Have a look at our healthy cod collection recipes and give one a try.

4. Trout

Trout can be bought both wild and farmed in the UK, as it's found in both freshwater rivers and coastal areas. It's a good source of vitamin B12, like cod, but it is also an excellent source of food-based vitamin D, with just 150g cooked trout providing over 100 per cent of the recommended daily allowance of vitamin D, essential for our immune systems. It's also an oily fish, so contains the all-important omega-3 fatty acid.

Never tried trout before? Have a look at our trout recipe collection for ideas.

5. Sardines

Sardines, another oily fish, can be bought fresh, frozen or canned – in fact, the canned variety is slightly more nutritious, because you can eat the bones and skin. Canned sardines are smaller in size, and because they have been soaked in oil or brine, the bones are soft and practically dissolve when eaten. This makes canned sardines higher in calcium than fresh sardines. However you eat them, sardines are a great addition to the diet, as they also contain vitamin B3 and B12, iron, zinc and selenium.

Discover the best sardine recipes.

6. Crab

Crab is a shellfish commonly found in the UK, usually available all year but mostly found from April until November. It's low in fat, high in protein, contains over 100 per cent of the daily recommended amount of vitamin B12 and also contains over 50 per cent of your daily copper allowance, which is required for healthy production of both red and white blood cells. You can find out more about how to buy the best crabs and prepare them here.

Also take a look at our crab recipes for easy ways to incorporate this seafood into your diet.

7. Haddock

Similar to cod, haddock is a popular white fish in the UK and can be bought fresh or frozen. You may also see it smoked, sometimes with a yellow dye added (this was originally added so that producers could reduce the smoking time). However, the dye is unnecessary and you can buy undyed smoked haddock too. Like the other white fish, haddock is low in fat, high in protein and is a good source of vitamins and minerals.

Haddock is a mild-tasting fish, which makes it great for a variety of dishes and cooking methods.

Take a look at some of our haddock recipes for ideas.

8. Tuna

Tuna is probably one of the most common fish consumed in the UK, especially the canned variety. Tuna, whether fresh or canned, is a great source of protein – in fact, tuna contains all of the essential amino acids needed by the body for growth and maintenance.

Tuna doesn’t count as an oily fish as some may think, and you do need to be mindful of potential mercury levels in tuna, especially in pregnancy. But, you would have to be consuming more than four cans a week or two tuna steaks for this to be relevant. Therefore, tuna is a great addition to a balanced diet if consumed just a few times a week. Just 100g tuna provides all of your daily B12 and selenium, plus your daily niacin (vitamin B3), which helps support energy levels and the nervous system.

You can find inspiration for both tuna steak and canned tuna recipes in our collections.

9. Mussels

Mussels are inexpensive, sustainable and rich in omega-3 fatty acid. A great source of protein, too, mussels also contain vitamin B12 and manganese, a trace mineral essential for bone health that may help prevent and treat conditions such as osteoarthritis.

You can buy mussels fresh or frozen (typically without shells if frozen). Read more on how to cook mussels in our guide.

Look for recipe inspiration in our mussels recipe collection.

10. Prawns

Prawns are a low-calorie seafood, that are low in fat but high in protein. You can easily buy prawns all year round, either fresh or frozen, peeled or unpeeled, small or king size, so they're an easy and healthy addition to your diet. There has often been some concern about prawns being high in cholesterol, but they're low in saturated fat, so they can be comfortably added to your diet once or twice a week with no adverse effect. You can read our guide on whether prawns good for you for more information.

Like other shellfish, prawns contain B vitamins, especially B12, copper, magnesium and selenium, and are also a good source of zinc.

Check out our healthy prawn recipe collection for more ideas.

This guide is brought to you in association with Nutracheck, a trusted calorie and nutrient tracking app that supports you in achieving your health and weight loss goals. Nutracheck enables you to monitor the food and drink you consume by logging it on smartphone or tablet. To find out more, visit bbcgoodfood.com/introducing-nutracheck

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10 healthy fish to eat (2024)

FAQs

What is the healthiest fish to eat? ›

7 Healthiest Fish to Eat, According to Experts
  1. Sardines. “Sardines are one of the healthiest fish to eat because they're very high in omega-3s,” says Gomer. ...
  2. Mackerel. Mackerel is a good source of omega-3 fatty acids, says Sauceda. ...
  3. Anchovies. ...
  4. Salmon. ...
  5. Herring. ...
  6. Trout. ...
  7. Tuna.
Mar 28, 2024

What are 4 healthy fish? ›

Best: Fish High in Omega-3s
  • Salmon.
  • Herring.
  • Anchovies.
  • Sardines.
  • Trout.

What fish is safe to eat every day? ›

Text Versions of the Best Choices, Good Choices, and Choices to Avoid Lists of Fish
FishBest Choice, Good Choice, or Choice to Avoid?
TilapiaBest Choice
Trout, freshwaterBest Choice
Tuna, canned light (includes skipjack)Best Choice
WhitefishBest Choice
58 more rows
Mar 5, 2024

What is the most unhealthy fish to eat? ›

The Top Most Unhealthy Fish To Eat
  • King Mackerel.
  • Shark.
  • Orange Roughy.
  • Swordfish.
  • Marlin.
  • American eel.
  • Wild caviar.
  • Tilapia.
Jul 8, 2022

What is the healthiest canned fish to eat? ›

The most healthful choices on this list that are available canned include anchovies, Atlantic mackerel, clams, crab, oysters, sardines, shrimp, and trout. Canned seafood brands offer varying levels of testing to ensure lower mercury levels.

Which fish can you not eat everyday? ›

6 Fish to Avoid
  • Bluefin Tuna.
  • Chilean Sea Bass (aka Patagonian Toothfish)
  • Grouper.
  • Monkfish.
  • Orange Roughy.
  • Salmon (farmed)
Nov 16, 2018

What fish is a Superfood? ›

Healthy Heart and Brain

Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.

What is the best fish to eat for your heart? ›

Good omega-3-rich fish options include:
  • Salmon.
  • Sardine.
  • Atlantic mackerel.
  • Cod.
  • Herring.
  • Lake trout.
  • Canned, light tuna.

What is the cheapest healthy fish to eat? ›

Additionally, certain types of seafood and fish can be significantly less expensive than salmon or shrimp. Try tilapia, cod, mackerel and sardines might be less popular, but they are more affordable and super nutritious.

What fish has no mercury in them? ›

Choose fish and shellfish that are lower in mercury such as salmon, trout, tilapia, cod, sole, sardines, shrimp, oysters, and other shellfish. For the most health benefits, choose fatty fish such as salmon, trout, herring, chub mackerel, and sardines. o These fish have healthy omega-3 fatty acids.

What meat is the healthiest? ›

While meat can be a part of a healthy diet, not all sources are created equal. The leanest and healthiest meats to eat include poultry, pork, fish, and seafood. Eating a balanced diet is one of the keys to a healthy lifestyle, which means choosing various foods from different food groups, like proteins.

What is the cleanest fish to eat? ›

The top 10 healthy fish to include in your diet:
  • Cod. ...
  • Trout. ...
  • Sardines. ...
  • Crab. ...
  • Haddock. ...
  • Tuna. ...
  • Mussels. Mussels are inexpensive, sustainable and rich in omega-3 fatty acid. ...
  • Prawns. Prawns are a low-calorie seafood, that are low in fat but high in protein.
Mar 27, 2023

What is the healthiest white fish to eat? ›

Sablefish: This fish stands out as one of the healthiest white fish to eat, offering omega-3 fatty acids and a uniquely buttery flavor.

What fish should you not eat too much of? ›

Shark, swordfish and marlin: do not eat these if you are pregnant or trying to get pregnant. All other adults, including breastfeeding women, should eat no more than 1 portion per week. This is because these fish can contain more mercury than other types of fish, and can damage a developing baby's nervous system.

What is the tastiest fish to eat? ›

Your Guide to the Best Tasting Fish
  1. Cod. Cod is one of the more notable options to pick up, but its taste can depend on exactly what type of cod you pick up. ...
  2. Oysters. While not exactly a fish, oysters can be one of the nicer seafoods to pick up. ...
  3. Sole. ...
  4. Salmon. ...
  5. Halibut.

What is number 1 in most poisonous fish? ›

Examples. Species of puffer fish (the family Tetraodontidae) are the most poisonous in the world, and the second most poisonous vertebrate after the golden dart frog.

What is the best fish to eat when you don't like fish? ›

Tilapia – tilapia is arguably the mildest tasting fish there is. It's not fishy at all and has a mild sweetness. Tilapia is easy to prepare and goes well with a variety of different flavor profiles. Cod – cod has a mild flavor that's slightly sweet like tilapia.

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