The 7 Healthiest Fish to Incorporate Into Your Diet

You probably already know that you’re supposed to be eating fish twice a week. If you want to eat healthy protein, fish is a good choice. Oily fish like salmon, tuna, and sardines also contain omega-3 fats that are good for your heart and brain. But then there’s the concern about choosing seafood that’s sustainable. Knowing what seafood is best for your health and the environment isn’t always easy.

Luckily, the Monterey Bay Aquarium’s Seafood Watch program has put together a list of the healthiest and eco-friendliest seafood, called “Super Green: Best of the Best.” This list was made by combining information from top health and environmental groups. This list was last updated in January 2010. To be on it, fish must: have low levels of contaminants (below 216 parts per billion [ppb] mercury and 11 ppb PCBs); be high in omega-3 fats, which are good for you; and come from a fishery that can continue to do so.

Many other options are on the program’s list of “Best Choices. ” The Blue Ocean Institute also has sustainability ratings and detailed information.

Fish is one of the healthiest sources of protein you can eat. Certain types of fish are especially nutritious due to their high omega-3 fatty acid content. Here are the top 7 healthiest fish to add to your diet and why you should eat them.

1. Salmon

Salmon is one of the most popular and nutritious types of fish

It’s rich in omega-3 fatty acids EPA and DHA, which are essential for brain and heart health.
Just 3.5 ounces of salmon contains over 50% of the recommended daily intake of omega-3s for adults.
Salmon is also loaded with high quality protein, vitamins B12, D and selenium.
It contains astaxanthin, a potent antioxidant that gives salmon its pink color and helps protect against inflammation.
Salmon can be prepared in many ways – baked, grilled, smoked or raw in sushi and sashimi. Wild-caught salmon tends to be lower in contaminants than farmed.

Including salmon in your diet 2-3 times per week can help you meet your omega-3 needs and provide numerous health benefits.

2. Sardines

These tiny, underrated fish pack a nutritional punch.

Sardines are rich in EPA and DHA omega-3 fats, even more so than salmon.
A 3.5 ounce serving contains over 300% of the RDI for these healthy fats.
They’re also one of the best natural sources of vitamin B12 and vitamin D.
Since they’re eaten whole with bones and organs, sardines provide calcium and vitamin D often lacking in modern diets.
Sardines are full of brain-boosting nutrients like vitamin B12, omega-3s and choline as well.
Canned sardines make a quick, nutritious meal or snack. Look for varieties packed in olive oil for added health benefits.

3. Mackerel

This fast-swimming oily fish provides lots of omega-3s for heart and brain health.

A 3-ounce serving of mackerel supplies 90% of the RDI for omega-3s.
It also delivers about 20 grams of high-quality protein per serving.
Mackerel contains vitamin B12, niacin, selenium and vitamin D as well.
The omega-3s and vitamin D promote healthy brain and nerve functioning.
This fish has a rich, flavorful taste that pairs well with bold seasonings and marinades. It can be broiled, baked, grilled or smoked.
For maximum health benefits, eat Atlantic mackerel rather than King mackerel which tends to be higher in mercury.

4. Herring

This oily fish is packed with nutrition.

Herring provides double the vitamin D, triple the vitamin B12 and quadruple the omega-3 content compared to salmon.
It also supplies selenium, phosphorus, vitamin E and vitamin A.
Pickled, smoked or soused herring is delicious served on crackers or bread.
Herring roe is also nutritious, containing healthy fats that may help reduce inflammation.
Look for Atlantic herring which tends to be lower in environmental pollutants compared to Pacific herring.

Add herring to your diet 1-2 times per week for an infusion of vital nutrients.

5. Anchovies

Though small, anchovies supply outsized nutrition.

Ounce for ounce, anchovies contain more omega-3s than most other fish.
They provide over 100% of the RDI for these essential fats in just 2 fillets.
Anchovies are one of the richest sources of calcium and vitamin D, nutrients many people lack.
They also supply B vitamins, potassium, iron and selenium.
Add anchovy fillets to salads, pizzas, pastas, and antipasto dishes for a boost of nutrition and salty umami flavor.
Anchovy paste is a nutrient-dense way to add intense savory taste to sauces, dips and dressings.

6. Trout

From rainbow to lake to brown trout, all trout varieties are nutritious.

Trout is high in omega-3 fatty acids, with a 3-ounce serving providing over half the RDI.
It’s also an excellent source of protein, with about 20 grams per 3-ounce portion.
Additionally, trout contain vitamins B6, B12, D and E plus selenium, potassium and phosphorus.
Trout has a delicious mild taste that works well with herbs, spices and citrus flavors. It can be grilled, baked or sautéed wonderfully.
For the healthiest choice, select wild-caught rainbow or lake trout rather than farmed.

7. Canned Tuna

Canned tuna is a kitchen staple that provides omega-3 fats and other nutrients.

It’s one of the best non-vegetarian sources of vitamin D, with 150 IU per 3-ounce serving.
Tuna also supplies vitamin B12, selenium and high quality protein.
Look for low-sodium tuna canned in olive oil for maximum health benefits. Oil-packed has more omega-3s than water-packed.
Albacore (white) tuna tends to be lower in mercury than chunk light. But chunk light has lower levels of contaminants overall.
Tuna is very versatile – use it in salads, sandwiches, pasta dishes, snacks and more.

The American Heart Association recommends eating fish at least 2 times per week to reduce risk of heart disease. For optimal health, choose oily fish like salmon, sardines, mackerel, herring, anchovies and trout. Their abundance of omega-3 fats will keep your brain, heart, immune system and more functioning at their best.

what is the healthiest fish to eat

6 of the Healthiest Fish to Eat

According to Seafood Watch, here are six fish that are healthy for you and the planet.

1. troll- or pole-caught albacore tuna from the US or British Columbia. Many types of tuna are high in mercury, but albacore tuna, the white tuna that is usually canned, gets a Super Green rating as long as it is “troll- or pole-caught” in the US or British Columbia. This is because smaller, younger fish (usually less than 20 pounds) are caught this way instead of longlines, which catch bigger fish. There is a lot less mercury and pollution in these fish, and fish caught in colder northern waters usually have higher omega-3 counts. If you want to know how your fish was caught, you need to do your research or look for the blue eco label from the Marine Stewardship Council (MSC).

2. Alaskan wild-caught salmon: To give you an idea of how well Alaska’s salmon fishery is managed, think about this: biologists are stationed at river mouths to keep track of how many wild fish come back to spawn. If the number of fish starts to drop, the fishery is shut down before it reaches its limits. This is what happened recently with some Chinook fisheries. Alaska’s wild-caught salmon are healthier (they have 1,210 mg of omega-3s per 3-ounce serving and few contaminants) and more sustainable than almost any other salmon fishery. This is because they are closely watched, there are strict quotas, and water quality is carefully managed.

3. Oysters (farmed)

A 3-ounce serving of farmed oysters has more than 300 mg of omega-3s and about a third of the daily iron value that you should get. Better yet, they are actually good for the environment. Oysters feed off the natural nutrients and algae in the water, which improves water quality. They can also act as natural reefs, attracting and providing food for other fish. One health caveat: Raw shellfish, especially those from warm waters, may contain bacteria that can cause illnesses.

4. Sardines, Pacific (wild-caught)

The tiny, inexpensive sardine is making it onto many lists of superfoods and for good reason. Almost no other food has more omega-3s (1,950 mg!) per 3-ounce serving than this one. It’s also one of the few foods that naturally has a lot of vitamin D. Many fish in the herring family are commonly called sardines. Quick to reproduce, Pacific sardines have rebounded from both overfishing and a natural collapse in the 1940s.

5. Rainbow Trout (farmed)

There are a lot of contaminants in lake trout, but most of the trout you’ll find in stores are rainbow trout that were raised on farms. Rainbow trout are mostly farmed in freshwater ponds and “raceways” in the US. These places keep the fish safer from pollution and feed them a fish meal diet that has been tweaked to save resources.

6. Freshwater Coho Salmon (farmed in tank systems, from the US)

Freshwater coho salmon is the first–and only–farmed salmon to get a Super Green rating. All other farmed salmon still falls on Monterey Bay Aquarium’s Seafood Watch “avoid” list for a few reasons. Many farms keep salmon in pens that are too crowded, which makes it easy for parasites to infect the fish. The fish may also be given antibiotics, which can make wild fish sick, which is one reason why Alaska has banned salmon farms. Also, it can take as much as three pounds of wild fish to raise one pound of salmon. Coho, however, are raised in closed freshwater pens and require less feed, so the environmental impacts are reduced. They’re also a healthy source of omega-3s–one 3-ounce serving delivers 1,025 mg.

5 of The Healthiest Fish to Eat and 5 to Avoid

FAQ

Which fish is safe to eat daily?

Fish	Best Choice, Good Choice, or Choice to Avoid?
Tilapia	Best Choice
Trout, freshwater	Best Choice
Tuna, canned light (includes skipjack)	Best Choice
Whitefish	Best Choice