Eat Empowered, Healthy Eating Tips, Wellness Advice from Experts

The 5 Healthiest Fish to Eat (and 12 You Should Avoid)

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We have been told often how great fish is for us—and for good reason. Packed with protein, heart and brain-boosting omega-3 fatty acids (DHA and EPA), vitamin B12, vitamin D and iron, fish are one of the best things you can eat. So yes, that childhood card game was right on the money: “Go Fish!” 

The current U.S. government My Plate dietary guidelines  recommend that adults vary their protein routine throughout the week and eat at least 8 ounces of fish (or two servings) each week. While it’s so good for your brain, bod and even your skin, you can overdo it … so be mindful of fish high in mercury (more on that below).  

RELATED: 10 Easy Recipes for Fast, Delicious Fish Dinners

To make it easy to add the tastiest fish to your shopping list, here’s the top 5 healthiest fish to eat—and 12 to avoid (because they are the least sustainable and highest in mercury and other harmful chemicals such as PCBs).

The 5 Best Fish to Eat 

Wild-caught Alaskan salmon

salmon

 

Hallelujah! Our go-to salad topper makes the nice list! Canned, fresh, and frozen varieties of this pretty pink fish are rich sources of omega-3 fatty acids, vitamin B12, selenium, and phosphorus. Wild-caught salmon from Alaska (often sold in sockeye and pink varieties) are notable for their low amount of contamination and high level of healthy fats.  

Atlantic mackerel

mackerel

 

The robust, sturdy texture of mackerel makes it wildly versatile to cook in any way you desire. (We love grilling, broiling or searing it!) Mackerel is one of the best fish to eat since it can repopulate quickly and, as a result, isn’t often at risk of overfishing. This strong-flavored, slightly salty-tasting fish has an abundance of omega-3s, protein,  vitamin D, magnesium and phosphorus.

Atlantic herring

salmon

 

A popular part of the Nordic Diet—eat Atlantic herring pickled, smoked or dried. The National Institutes of Health (NIH) reports that herring packs in even more omega-3s than mackerel and sardines (more on the latter fish coming soon). Herring is also a good source of vitamin B12, niacin, vitamin B6, vitamin D, selenium and phosphorus.

Tuna

tuna

 

Have your tuna wrapped inside sushi, seared and served atop a nicoise salad or stirred into a tuna salad sandwich filling. Whether fresh, frozen or canned, tuna is high in protein and phosphorus and low in calories. Tuna also offers some vitamin D. Albacore, skipjack and yellowfin are your best bets in terms of sustainability, per the Monterey Bay Aquarium Seafood Watch.

Wild-caught Pacific sardines

sardines

 

Quick and efficient at reproducing, inexpensive to buy and easy to stock up on since they are shelf-stable, these small fish are great for more than just topping a cracker. One 3-ounce serving of sardines provides about 1,500 mg of omega-3s, according to the NIH, plus vitamin D and calcium. Try them sautéed in olive oil, garlic and tomatoes, then seasoned with salt, pepper and a hint of lemon juice.  

RELATED: Brain-Healthy Foods to Help You Focus Better Today 

The Worst Fish to Eat

To limit overfishing, pollution and consuming too many contaminants (including mercury and  polychlorinated biphenyls, or PCBs), it’s important to shop smartly as you’re seeking out the healthiest fish. This is especially vital for certain populations. The U.S. Environmental Protection Agency (EPA) and FDA have issued guidelines that caution kids and women who are of childbearing age, pregnant or breastfeeding to steer clear of the following fish due to their mercury content:

  • Shark,
  • Swordfish
  • Bigeye tuna
  • King mackerel
  • Marlin
  • Orange roughy
  • Tilefish 

According to Sustained Seas and Monterey Bay Aquarium Seafood Watch, two groups dedicated to promoting sustainable fisheries through consumer education and product labeling, there are a “Dirty Dozen” of fish that all adults should avoid, if possible, due to contamination or endangered fish species.

Note that this list does fluctuate as fishing practices evolve and based on your geographic location. For the latest information about the worst fish to eat, check out the NOAA Fisheries Stock Status Updates and cross-reference it with the Seafood Watch’s Consumer Guide for your state. 

  • Atlantic cod
  • Atlantic flatfish (including halibut, flounder and sole)
  • Caviar (such as beluga and wild-caught sturgeon)
  • Chilean sea bass
  • Eel
  • Farmed Atlantic salmon
  • Imported basa/swai/tra (which may be labeled as “catfish”)
  • Imported farmed shrimp
  • Imported king crab
  • Orange roughy
  • Shark
  • Atlantic Bluefin tuna

RELATED: New Research: Why You Should Definitely Take Omega-3s and a Probiotic During Pregnancy 

(photo credit: Shutterstock)

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