Consuming a variety of fish multiple times a week will provide many of the nutrients needed for a balanced diet.
Fish is a healthy, high-protein food, and it's especially important for its omega-3 fatty acids, essential fats that our bodies can't produce on their own.
Omega-3 fatty acids play an important role in brain and heart health. Omega-3s have been shown to reduce inflammation and reduce the risk of heart disease. They are also important for the baby's prenatal development.
The American Heart Association (AHA) recommends eating fish at least 2 times a week, especially fatty fish rich in omega-3s such as salmon, lake trout, sardines, and albacore tuna.
However, there are some risks associated with eating fish regularly. Pollutants such as mercury and polychlorinated biphenyls (PCBs) enter groundwater, lakes, and seawater from our household and industrial waste, and then into the fish that live there.
The Environmental Protection Agency (EPA) and FDA have issued comprehensive guidance for women of childbearing age, pregnant and lactating women, and children.
They recommend that these groups avoid fish with high levels of mercury contamination, which typically include:
- shark
- sailfish
- King Mackerel
- Tilefish
The following 12 superstar fish made it to our "Best Fish" list not only because of their excellent nutrition and safety but also because they are environmentally friendly – caught or farmed responsibly, not overfished.
1. Alaskan salmon
There is debate about whether wild or farmed salmon is a better option.
Farmed salmon is much cheaper, but it may contain fewer omega-3 fatty acids as well as fewer vitamins and minerals, depending on whether it is fortified or not.
Overall, salmon is a great choice for your diet, but if your budget allows, choose wild varieties. Try this recipe of grilled salmon, topped with a sweet glaze, for an easily prepared main course.
2. Cod
This flaky white fish is a great source of phosphorus, niacin, and vitamin B-12. A 3-ounce serving of cooked food contains 15 to 20 grams of protein.
Try adding a little piccata sauce to the cod as a supplement, just like this recipe.
3. Herring
A fatty fish similar to sardines, herring is particularly suitable for smoking. Although smoked fish is rich in sodium, it should be eaten in moderation.
4. Mahi Mahi
Tropical fish, Mahi Mahi can withstand almost any preparation. Because it is also known as a dolphin fish, it is sometimes confused with mammalian dolphins. But don't worry, they're completely different.
For dinner, try some black cedar taco and jalapeño mayonnaise.
5. Mackerel
In contrast to leaner whitefish, mackerel is an oily fish rich in healthy fats. Mackerel is a high-mercury fish, so choose Atlantic or smaller mackerel with lower mercury content.
Try these recipes for meal ideas.
6. Perch
Another white fish, sea bass has a medium texture and can come from the sea or fresh water. Due to its mild taste, delicious panko breadcrumbs go well with it, just like in this recipe.
7. Rainbow trout
Farmed rainbow trout is actually a safer option than wild rainbow trout because it is kept protected from contamination.
8. Sardines
Sardines are also oily fish rich in vitamins. Canned ones are easy to find and actually more nutritious because you're eating whole fish, including bones and skin — don't worry, they're pretty much all dissolved.
Try putting a can of salad on top of the salad for a good meal.
9. Striped perch
Whether farmed or wild, striped sea bass is another sustainable fish. It has a firm and flaky texture and is full of flavor.
Try this recipe for bronzed sea bass with lemon and onion butter.
10. Tuna
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Whether fresh or canned, tuna is a favorite of many. When picking fresh tuna, choose fresh tuna that is shiny and smells like the ocean. It's also easy to prepare – all it takes is a quick scorch at high temperatures.
People are advised to limit yellowfin tuna, albacore tuna, and tuna because of their high mercury content. When buying canned tuna, choose not the white color of albacore tuna, but "lumpy light". Light tuna is almost always known as a low-mercury species of skipjack.
11. Wild Alaskan pollock
Alaskan pollock is always wild-caught in the North Pacific. Due to its mild taste and light texture, it is the fish most commonly used to make fish sticks and other surimi products.
Try this recipe for boiled cod with garlic butter.
12. Arctic char
Arctic char belongs to the salmon family. It looks like salmon and tastes somewhere between salmon and trout, a bit like trout. The meat is firm, delicate in thin slices, and high in fat. Its flesh varies from dark red to pale pink.
Farmed Arctic charcoal is mainly cultured in onshore tanks, which cause less pollution than in coastal waters. Try this simple maple glaze charcoal grilled recipe.
summary
Consuming a variety of fish multiple times a week will provide many of the nutrients needed for a balanced diet.
If you are pregnant, nursing, or have a medical condition, consult your physician before adding any fish that contains mercury.
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