12 Best Types of Fish to Eat (2024)

The healthiest types of fish include those high in omega-3 fatty acids and have lower levels of mercury contamination, like Alaskan salmon.

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Overview

Fish is a healthy, high-protein food, especially important for its omega-3 fatty acids, which are essential fats that our bodies don’t produce on their own.

Omega-3 fatty acids play an essential role in brain and heart health. Omega-3s have been shown to decrease inflammation and reduce the risk of heart disease. They’re important for prenatal development in babies, too.

The American Heart Association (AHA) recommends eating fish at least 2 times a week, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are high in omega-3s.

Yet, there are some risks associated with eating fish on a regular basis. Contaminants such as mercury and polychlorinated biphenyls (PCBs) find their way into ground, lake, and ocean water from our household and industrial waste, and then into the fish who live there.

The Environmental Protection Agency (EPA) and FDA have issued combined guidelines for women of childbearing age, pregnant and breastfeeding women, and children.

They advise these groups avoid fish with higher levels of mercury contamination, which usually include:

  • shark
  • swordfish
  • king mackerel
  • tilefish

The following 12 superstar fish have made it onto our “best fish” list not only for having great nutrition and safety profiles but because they’re eco-friendly — being responsibly caught or farmed, and not overfished.

There’s a debate about whether wild salmon or farmed salmon is the better option.

Farmed salmon is significantly cheaper, but it may contain less omega-3s and fewer vitamins and minerals, depending on whether it’s fortified or not.

Salmon is a great option for your diet overall, but if your budget allows, opt for the wild variety. Try this grilled salmon recipe with a sweet-tangy glaze for an entrée that’s easy to prepare.

This flaky white fish is a great source of phosphorus, niacin, and vitamin B-12. A 3-ounce cooked portion contains 15 to 20 grams of protein.

Try a piccata sauce on top of cod for a nice complement, like in this recipe.

A fatty fish similar to sardines, herring is especially good smoked. Smoked fish is packed with sodium though, so consume it in moderation.

Jamie Oliver’s Mediterranean-style herring linguine uses the fresh version in this recipe.

A tropical firm fish, mahi-mahi can hold up to almost any preparation. Because it’s also called dolphinfish, it’s sometimes confused with the mammal dolphin. But don’t worry, they’re completely different.

Try some blackened mahi-mahi tacos with a chipotle mayo for dinner.

As opposed to leaner white fish, mackerel is an oily fish, rich in healthy fats. King mackerel is a high-mercury fish, so opt for the lower mercury Atlantic or smaller mackerel choices.

Try these recipes for meal ideas.

Another white fish, perch has a medium texture and can come from the ocean or fresh water. Because of its mild taste, a flavorful panko breading goes well with it, like in this recipe.

Farmed rainbow trout is actually a safer option than wild, as it’s raised protected from contaminants. And, according to the Monterey Bay Aquarium Seafood Watch, it’s one of the best types of fish you can eat in terms of environmental impact.

Try these delicious trout recipes.

Also an oily fish, sardines are rich in many vitamins. The canned version is easy to find, and it’s actually more nutritious because you’re consuming the entire fish, including bones and skin —don’t worry, they’re pretty much dissolved.

Try topping a salad with a can of them for a nice meal.

Either farmed or wild, striped bass is another sustainable fish. It has a firm yet flaky texture and is full of flavor.

Try this recipe for bronzed sea bass with lemon shallot butter.

Whether fresh or canned, tuna is a favorite of many. When picking fresh tuna, choose a piece that’s glossy and smells ocean-fresh. It’s easy to prepare, too — all it needs is a quick sear over high heat.

It’s recommended that people limit yellowfin, albacore, and ahi tuna due to their high mercury content. Instead of white, which is albacore, choose “chunk light” when buying canned tuna. Light tuna is almost always the lower-mercury species called skipjack.

Alaskan pollock is always wild-caught in the northern Pacific Ocean. Because of its mild flavor and light texture, it’s the fish most often used for fish sticks and other battered fish products.

Try this recipe for garlic butter poached pollock.

Arctic char is in the salmon family. It looks like salmon and its flavor is somewhere between salmon and trout, slightly more like trout. The meat is firm, with fine flake and high-fat content. Its flesh ranges from dark red to pale pink.

Farmed Arctic char is raised mostly in onshore tanks that create less pollution than those in coastal waters. Try this easy recipe for a maple-glazed char.

Consuming a variety of fish several times a week will provide many nutrients needed for a well-balanced diet.

If you’re pregnant, breastfeeding, or have a health condition, check with your doctor before incorporating any fish that contains mercury.

Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitness tidbits, #momlife, and more.

12 Best Types of Fish to Eat (2024)

FAQs

What are the top 10 best fish to eat? ›

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. ...
  2. Mackerel. ...
  3. Cod. ...
  4. Trout. ...
  5. Sardines. ...
  6. Crab. ...
  7. Haddock. ...
  8. Tuna.
Mar 27, 2023

What kind of fish is the healthiest 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 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 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 the most unhealthy fish? ›

Worst: Fish High in Mercury
  • Imported swordfish.
  • Imported marlin.
  • Shark.
  • Tilefish.

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

Which fish can you not eat everyday? ›

The World Wildlife Fund put the bluefin tuna on its list of endangered species, and Seafood Watch warns their populations are depleted and overfished. Bluefin has high levels of mercury and can be high in PCBs, so EDF recommends eating no more than 1 serving per month of this fish.

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.

Are fish healthier than chicken? ›

Overall, we can safely say that seafood tends to have slightly higher nutrient benefits than chicken. In seafood, you get the added nutritional benefits of calcium, iron, selenium, omega-3 acids, and numerous other minerals and nutrients.

How often should you eat fish? ›

Seafood, which includes fish and shellfish, is a Protein Foods subgroup that provides beneficial fatty acids, notably the omega-3 fatty acids EPA and DHA). Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health.

Can I eat salmon every day? ›

The American Heart Association recommends eating a 3-ounce serving of fish (particularly fatty fish, like salmon) at least twice a week.

What fish has the most protein? ›

1) Tuna: The Protein Powerhouse

With a staggering 30.7g of protein per 100-gram serving, fresh tuna tops the list. It's a versatile fish that can be enjoyed in various forms, from seared steaks to sushi. Even canned tuna, a more budget-friendly option, offers a substantial 25.5g of protein per serving.

What is the cleanest fish to eat? ›

Rainbow trout

Farmed rainbow trout is actually a safer option than wild, as it's raised protected from contaminants. And, according to the Monterey Bay Aquarium Seafood Watch, it's one of the best types of fish you can eat in terms of environmental impact.

Which fish is the most expensive? ›

It's the Atlantic Bluefin Tuna, the most expensive fish in the world. It has the title of being the most valuable fish in the world, costing about Rs 23 crore. Its demand for sushi and sashimi has led to overfishing. In just 40 years, its population has drastically decreased by over 70%.

What fish tastes like lobster? ›

Monkfish is groundfish, meaning it swims and feeds along the bottom of the ocean. It's known to some as "the poor man's lobster" because of its firm, sweet, and delicious taste similar to lobster tails, and to some as "all mouth", because most of the fish is taken up by the head and most of the head is mouth.

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 number one selling fish? ›

10 Most Popular Fish Make Up 90% of Volume
Shrimp4.04.2
Salmon1.9991.952
Tilapia1.4501.312
Alaska Pollock1.1921.287
Catfish0.8000.628
5 more rows
Sep 24, 2012

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.

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