11 of the Best Fish to Eat for a Healthier Lifestyle

Heart disease is the leading cause of death for men and women in the United States. You can reduce your risk of being part of that statistic by eating a healthy diet with lean meats that are rich in Omega-3 fatty acids. Seafood—including shellfish to finfish—are the best source of these heart-healthy nutrients.

Unlike health foods like kale that are bitter and tough to eat, seafood is tender and delicious. You can enjoy it seasoned with heavy Cajun spices or lightly flavored with a squeeze of lemon. You can add it to hearty chowders and pasta or enjoy it on its own.

Here are 11of the most beneficial fish to add to your diet to improve your health. 

1. Atlantic Mackerel

Atlantic mackerel is at the top of the list because it chock full of omega-3 fatty acids (more than eight times the recommended amount) and it has a low mercury content. It is also one of the most sustainable fish available. You can have a free conscience when you make mackerel for dinner.

(Canned mackerel can have a high mercury count. If you are pregnant, you should stay away from canned mackerel and eat fresh mackerel instead.)

2. Herring

Herring is packed full of essential nutrients! It is the best source of vitamin B12 and vitamin D. It also has the third highest amount of omega-3s. This combination of nutrients makes herring a smart addition to your diet to improve your heart, memory, bone strength and mood. It tastes wonderful smoked or dressed with a lemon or mustard sauce. 

3. Mussels

Mussels are filled with many of the same beneficial nutrients as herring. They are a great source of vitamin B12, protein and omega-3s. Farmed mussels have the same nutritional benefits as wild mussels while also being environmentally responsible.

4. Sardines

Sardines often get a bad rap. These salty little fish are a superfood. They are rich in vitamin D, selenium, omega-3s and calcium along with a number of other minerals. You only need to eat 3 ounces to enjoy the benefits that sardines have to offer. Because they are high in sodium, you should eat them sparingly. Canned sardines are even more nutritious than fresh ones. Try adding them to a salad! No need to worry about mercury. They have very low levels.

5. Tuna

Tuna is a staple in many homes for good reason. It is mild and versatile. It is also low in calories, low in sodium and high in omega-3s. Fresh skipjack tuna or light canned tuna are the best kinds to eat since they have the lowest amount of mercury. Children and pregnant women should still limit themselves to one serving a week.

6. Striped Bass

Striped bass are sustainable fish that are full of vitamin B12 and omega-3s. They have a full flavor and flaky texture that makes them a satisfying entrée. If you are concerned about mercury, you should avoid these fish since they may contain higher levels than some of the other choices on this list.

7. Salmon

Seafood lovers adore salmon because it is rich and flaky. It tastes wonderful fresh off the grill or chilled. It is also one of the healthiest fish to eat. It is full of vitamins and minerals especially protein and omega-3s. 

8. Cod

Cod is one of the best fish to enjoy if you are trying to trim down your waist line. It is only 70 calories per 3 oz serving. It is a great source of vitamin B-12, phosphorus and niacin.

9. Mahi mahi

Mahi mahi is another good fish to eat if you are trying to slim down. It is high in protein but low in fat with only 1 gram of fat per serving but 20 grams of protein. This tropical fish tastes great in tacos.

10. Halibut

Halibut is the most filling fish despite being low in calories. According to the European Journal of Clinical Nutrition’s Satiety Index, it is in second place for most satisfying food right behind potatoes. The authors of the study attribute this to halibut’s high protein content and influence on serotonin (a hormone that controls our mood and appetite).

11. Rainbow Trout

Rainbow trout are lean and full of omega-3s. Wild trout should be eaten in moderation by children and pregnant women because they can have higher mercury content. Farm raised trout is safer for children and pregnant women to eat frequently since it is protected from contaminants. If you are concerned about the sustainability of the fish industry, eating rainbow trout is a responsible choice because they have been ranked as one of the most sustainable fish.

We hope that this list helps you to make healthy choices. If you are looking for recipe ideas to kick off your healthy seafood diet, check out our Pinterest board or stop by our fish counter! We love having the opportunity to share some of our favorite recipes with you.