Fish is considered one of the healthiest protein options available, but selecting the right types can be a challenge. With countless options in the seafood aisle, registered dietitian Julia Zumpano emphasizes the importance of choosing fish that offer nutritional benefits while minimizing mercury exposure.
The 5 Best Fish to Eat
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Sardines
- Sardines are compact but packed with health benefits, offering approximately 2 grams of omega-3 fatty acids per 3-ounce serving. They’re also a good source of calcium and vitamin D.
- Inexpensive and versatile, they can be enjoyed in salads, pasta, grain bowls, or on toast.
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Herring
- This oily fish is rich in omega-3s, vitamin B12, and vitamin D. Herring can be prepared fresh, smoked, pickled, or canned, and its strong flavor pairs well with mustard and dill.
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Mackerel
- An excellent source of omega-3 fatty acids, it’s crucial to choose smaller Atlantic or Spanish mackerel, which are lower in mercury. Mackerel is delicious grilled, baked, or poached.
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Salmon
- Renowned for its rich flavor and texture, salmon is loaded with protein and omega-3s. Wild salmon is slightly more nutritious than farmed, but both are healthy options.
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Rainbow Trout
- This nutrient-dense fish provides lean protein and omega-3s. Its mild flavor makes it easy to incorporate into various meals like grilling or baking.
Fish to Limit
While no fish is entirely bad, certain types may be lower in omega-3s or higher in mercury:
- Tilapia: Low in omega-3 content.
- Tuna: Both fresh and canned varieties offer omega-3s but may contain high mercury levels. Limit intake to about 6 ounces per week.
- Imported Catfish: Potential contaminants, so opt for U.S. farm-raised fish.
- Larger Fish: Like marlin, shark, and swordfish tend to accumulate more mercury.
Final Thoughts
Experts recommend adults consume two 4-ounce servings of fish weekly for optimal health, while pregnant or breastfeeding women should limit it to one serving. Incorporating a variety of seafood can ensure nutritional benefits and contribute to a balanced diet. Choosing fish high in omega-3s and lower in mercury maximizes health benefits.
