Best Fish to Eat: 12 Healthiest Options for Optimal Nutrition

When it comes to healthy eating, fish stands out as one of the most nutritious protein sources available. Rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals, fish offers tremendous health benefits. However, not all fish are created equal—some contain higher levels of mercury and other contaminants, while others are more sustainably sourced.

Understanding which fish are the healthiest to eat can help you maximize nutritional benefits while minimizing health risks. This comprehensive guide explores the 12 best fish to include in your diet, considering their nutritional profiles, safety, and environmental sustainability.

Why Fish Is Essential for Your Diet

Fish is an exceptional source of lean protein and omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats cannot be produced by our bodies, making dietary sources crucial for optimal health.

The health benefits of regular fish consumption include:

• Heart health: Omega-3 fatty acids help reduce inflammation, lower triglycerides, and decrease the risk of heart disease and stroke
• Brain function: DHA is a major structural component of the brain and supports cognitive function throughout life
• Eye health: Omega-3s contribute to proper visual development and may reduce the risk of macular degeneration
• Prenatal development: Essential for fetal brain and nervous system development during pregnancy
• Mental health: May help reduce symptoms of depression and anxiety
• Anti-inflammatory properties: Helps combat chronic inflammation linked to various diseases

The American Heart Association recommends eating fish at least twice per week, particularly fatty fish high in omega-3s, to support cardiovascular health.

Understanding Mercury and Contaminants in Fish

While fish offers numerous health benefits, it’s important to be aware of potential contaminants. Mercury, polychlorinated biphenyls (PCBs), and other pollutants can accumulate in fish through environmental contamination.

Mercury levels vary significantly among fish species. Larger, longer-lived predatory fish tend to accumulate more mercury because they consume smaller fish throughout their lives. Fish to limit or avoid due to high mercury content include:

• Shark
• Swordfish
• King mackerel
• Tilefish
• Bigeye tuna

The Environmental Protection Agency (EPA) and Food and Drug Administration (FDA) provide specific guidelines for vulnerable populations, including pregnant women, breastfeeding mothers, women who may become pregnant, and young children. These groups should be particularly careful to choose low-mercury fish options.

The 12 Healthiest Fish to Eat

The following fish have earned their place on this list due to their excellent nutritional profiles, low contaminant levels, and sustainable sourcing practices.

1. Wild Alaskan Salmon

Wild Alaskan salmon tops the list as one of the most nutritious fish available. It’s exceptionally rich in omega-3 fatty acids, providing approximately 1,500-2,000 mg per 3-ounce serving. This vibrant pink fish is also an excellent source of vitamin D, vitamin B12, selenium, and high-quality protein.

Wild-caught Alaskan salmon is considered superior to farmed varieties because it contains higher levels of omega-3s and beneficial nutrients while having lower levels of contaminants. Additionally, Alaskan fisheries are well-managed and sustainable, making this an environmentally responsible choice.

Nutritional highlights: High in omega-3s, vitamin D, B vitamins, selenium, and astaxanthin (a powerful antioxidant that gives salmon its pink color)

2. Cod

Cod is a mild-flavored white fish that’s low in fat and calories but high in protein. A 3-ounce serving provides about 15-20 grams of protein with less than 1 gram of fat. This makes it an excellent choice for those seeking lean protein sources.

Cod is particularly rich in phosphorus, which supports bone health, and vitamin B12, essential for nerve function and red blood cell formation. It also provides selenium, an important antioxidant mineral.

Nutritional highlights: Lean protein, phosphorus, niacin, vitamin B12, selenium, and very low in mercury

3. Herring

Herring is a small, oily fish packed with omega-3 fatty acids. Often enjoyed smoked or pickled, herring provides exceptional nutritional value at an affordable price point. It’s one of the best sources of vitamin D among fish, with a single serving providing several times the daily recommended intake.

This fatty fish also contains substantial amounts of vitamin B12 and selenium. When choosing smoked herring, be mindful of sodium content and consume in moderation.

Nutritional highlights: Very high in omega-3s, exceptional vitamin D content, vitamin B12, and selenium

4. Mahi-Mahi

Mahi-mahi, also known as dolphinfish (though unrelated to dolphin mammals), is a tropical fish with firm, flavorful flesh. It’s a leaner fish compared to salmon or herring but still provides good protein and important nutrients.

This versatile fish holds up well to various cooking methods including grilling, baking, and pan-searing. Mahi-mahi is low in mercury and considered a sustainable seafood choice when wild-caught.

Nutritional highlights: High protein, niacin, vitamin B6, vitamin B12, and phosphorus

5. Atlantic Mackerel

Atlantic mackerel (distinct from king mackerel, which is high in mercury) is an oily fish extraordinarily rich in omega-3 fatty acids. It’s one of the most affordable sources of these essential fats, making healthy eating accessible.

This fish also provides significant amounts of vitamin D, vitamin B12, and selenium. Choose smaller mackerel species like Atlantic or Spanish mackerel rather than king mackerel to minimize mercury exposure.

Nutritional highlights: Extremely high in omega-3s, vitamin D, vitamin B12, selenium, and very affordable

6. Perch

Perch, whether ocean or freshwater varieties, is a mild white fish with a slightly sweet flavor and medium-firm texture. It’s low in calories and fat while providing quality protein and important minerals.

Perch is particularly rich in phosphorus and selenium, and it’s generally low in mercury. Its mild flavor makes it popular among those who prefer less “fishy” tasting seafood.

Nutritional highlights: Lean protein, phosphorus, selenium, vitamin B12, and low mercury content

7. Rainbow Trout

Farmed rainbow trout is actually safer than wild-caught versions because it’s raised in protected environments with minimal contaminant exposure. It’s considered one of the most sustainable fish choices according to environmental organizations.

Rainbow trout provides a good balance of omega-3 fatty acids and protein. It’s also rich in potassium, which supports healthy blood pressure, and provides vitamin D and B vitamins.

Nutritional highlights: Good omega-3 content, lean protein, vitamin D, potassium, and highly sustainable

8. Sardines

Sardines are small, oily fish typically consumed whole, including bones and skin, which significantly boosts their nutritional value. They’re one of the most concentrated sources of omega-3 fatty acids and calcium available in seafood.

Because sardines are small and low on the food chain, they accumulate minimal mercury. Canned sardines are convenient, affordable, and shelf-stable, making them an excellent pantry staple for quick, nutritious meals.

Nutritional highlights: Extremely high in omega-3s, excellent calcium source (when consumed with bones), vitamin D, vitamin B12, and very low mercury

9. Striped Bass

Striped bass offers firm, flavorful flesh suitable for various cooking methods. Both wild-caught and farmed striped bass are considered sustainable options when sourced responsibly.

This fish provides quality protein and is a good source of selenium and B vitamins. It has a moderate fat content, offering some omega-3 benefits while maintaining a satisfying texture.

Nutritional highlights: Good protein source, selenium, vitamin B12, and sustainable when properly sourced

10. Skipjack Tuna

When choosing tuna, opt for skipjack (often labeled as “chunk light” tuna in cans) rather than albacore or yellowfin varieties. Skipjack tuna contains significantly less mercury while still providing excellent protein and omega-3 fatty acids.

Tuna is rich in selenium, an important antioxidant, and provides substantial amounts of vitamin D and B vitamins. Fresh tuna requires only quick cooking to preserve its flavor and texture.

Nutritional highlights: High protein, omega-3s (though less than salmon), selenium, vitamin D, and niacin. Choose skipjack for lower mercury content

11. Wild Alaskan Pollock

Wild Alaskan pollock is a mild, flaky white fish that’s always wild-caught from the northern Pacific Ocean. It’s one of the world’s most abundant fish species and is harvested sustainably.

While lower in omega-3s compared to oily fish, pollock is an excellent source of lean protein, vitamin B12, and selenium. Its mild flavor and versatile texture make it popular in various preparations.

Nutritional highlights: Lean protein, vitamin B12, selenium, phosphorus, and very sustainable

12. Arctic Char

Arctic char is a cold-water fish in the salmon family with flesh ranging from deep red to pale pink. Its flavor falls between salmon and trout, offering a delicious alternative to both.

Farmed Arctic char is typically raised in land-based tanks, which creates less environmental impact than ocean-based farms. This fish provides omega-3 fatty acids, quality protein, and essential minerals.

Nutritional highlights: Good omega-3 content, high-quality protein, vitamin D, potassium, and sustainably farmed

How to Choose the Freshest Fish

Selecting fresh fish ensures the best flavor, texture, and nutritional value. Follow these guidelines when shopping:

• Smell: Fresh fish should smell like the ocean—clean and slightly briny. Avoid fish with strong, fishy, or ammonia-like odors
• Eyes: Whole fish should have clear, bright eyes that are slightly bulging. Cloudy or sunken eyes indicate the fish isn’t fresh
• Flesh: The flesh should be firm and spring back when pressed. It should appear moist and vibrant, not dull or discolored
• Skin: Look for shiny, metallic skin with tightly adhered scales
• Gills: In whole fish, gills should be bright red or pink, not brown or gray
• Display: Fish should be properly iced or refrigerated at the market

Cooking Methods to Maximize Nutrition

How you prepare fish can impact its nutritional value. Here are the healthiest cooking methods:

Baking or Roasting

These methods require minimal added fat and help retain moisture and nutrients. Baking at moderate temperatures preserves omega-3 fatty acids better than high-heat methods.

Grilling

Grilling imparts excellent flavor without excessive fat. Use moderate heat and avoid charring, which can create potentially harmful compounds.

Steaming

Steaming is one of the gentlest cooking methods, preserving maximum nutrients and requiring no added fat. It works particularly well for delicate white fish.

Poaching

Cooking fish in simmering liquid keeps it moist and tender while maintaining nutritional integrity. This low-temperature method is excellent for preserving omega-3s.

Pan-Searing

Quick pan-searing over medium-high heat can create a flavorful crust while keeping the interior moist. Use healthy oils like olive oil in moderation.

Methods to limit: Deep-frying adds significant calories and fat while potentially degrading beneficial omega-3 fatty acids.

How Much Fish Should You Eat?

For most adults, consuming 8-12 ounces (2-3 servings) of various fish per week is recommended. This amount provides substantial health benefits while minimizing potential risks from contaminants.

Pregnant women, breastfeeding mothers, and young children should:

• Eat 8-12 ounces of low-mercury fish weekly
• Choose from the safer options listed in this article
• Avoid high-mercury fish entirely
• Vary the types of fish consumed

If you have specific health conditions or concerns about fish consumption, consult your healthcare provider for personalized recommendations.

Sustainability Considerations

Choosing sustainably sourced fish helps protect ocean ecosystems and ensures fish populations remain healthy for future generations. Look for these indicators:

• Certifications: Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC) labels indicate sustainable practices
• Wild-caught vs. farmed: Both can be sustainable depending on practices. Wild Alaskan salmon and farmed rainbow trout are excellent sustainable choices
• Fishing methods: Pole-and-line, trolling, and other selective methods are preferable to bottom trawling
• Local and seasonal: Choosing local fish in season often supports sustainable practices

Storage and Food Safety Tips

Proper storage maintains freshness and prevents foodborne illness:

• Refrigerate fresh fish immediately at 40°F or below
• Use fresh fish within 1-2 days of purchase
• Freeze fish if not using immediately; properly frozen fish lasts 3-6 months
• Thaw frozen fish in the refrigerator, never at room temperature
• Cook fish to an internal temperature of 145°F
• Refrigerate leftovers within 2 hours and consume within 3-4 days

Simple Ways to Add More Fish to Your Diet

If you’re not accustomed to eating fish regularly, try these simple strategies:

• Start with mild-flavored fish like cod, tilapia, or mahi-mahi if you’re new to seafood
• Keep canned fish like sardines, salmon, or tuna in your pantry for quick meals
• Add fish to familiar dishes like tacos, pasta, or salads
• Try “fish Fridays” or designate specific days for seafood
• Experiment with different cooking methods and seasonings
• Purchase frozen fish fillets for convenience without sacrificing quality

Potential Concerns and Precautions

Allergies

Fish and shellfish allergies are among the most common food allergies. Symptoms can range from mild to severe, including anaphylaxis. If you suspect a fish allergy, avoid fish and consult an allergist for proper testing and guidance.

Medication Interactions

Fish oil and omega-3 fatty acids can interact with certain medications, particularly blood thinners. If you take medications regularly, discuss your fish consumption with your doctor to ensure there are no contraindications.

Histamine Sensitivity

Some people are sensitive to histamines that can develop in fish that hasn’t been properly stored. Symptoms may include flushing, headache, or digestive upset. Ensuring fresh fish and proper storage minimizes this risk.

Frequently Asked Questions

Is farmed fish as healthy as wild-caught?

The nutritional differences between farmed and wild fish vary by species and farming practices. Some farmed fish, like rainbow trout and Arctic char, are excellent choices. Wild Alaskan salmon generally has higher omega-3 content than farmed Atlantic salmon. Both can be healthy options when sourced responsibly.

Can I eat fish every day?

Yes, eating fish daily can be safe and healthy if you choose low-mercury varieties and vary your selections. Rotate among different types of fish to maximize nutritional benefits and minimize any potential risks.

Are fish oil supplements as good as eating fish?

While fish oil supplements provide omega-3 fatty acids, whole fish offers additional nutrients including high-quality protein, vitamins, minerals, and other beneficial compounds. Eating fish is generally preferred over supplementation when possible.

How can I reduce fishy smell when cooking?

Fresh fish shouldn’t smell overly fishy. Soaking fish in milk for 20 minutes before cooking can reduce odors. Cooking with acidic ingredients like lemon juice also helps. Proper ventilation while cooking minimizes lingering smells.

Conclusion

Incorporating fish into your regular diet provides tremendous health benefits, from supporting heart and brain health to reducing inflammation throughout the body. The 12 fish highlighted in this guide offer excellent nutrition, low contaminant levels, and sustainable sourcing—making them smart choices for your health and the environment.

Remember to vary your fish selections to maximize different nutrients and minimize any potential exposure to contaminants. Whether you prefer the rich flavor of salmon, the mild taste of cod, or the convenience of canned sardines, there’s a healthy fish option for every palate and budget.

By choosing wisely, preparing fish healthfully, and consuming recommended amounts, you can enjoy all the benefits this nutritious protein source has to offer while supporting both personal health and ocean sustainability.

Sources:

• American Heart Association – Fish and Omega-3 Fatty Acids
• U.S. Food and Drug Administration – Advice about Eating Fish
• Environmental Protection Agency – Fish and Shellfish Advisories
• Monterey Bay Aquarium Seafood Watch
• National Institutes of Health – Omega-3 Fatty Acids Fact Sheet