Overview
Fish is a healthy, high-protein food, especially important for itsomega-3 fatty acids, which are essential fats that our bodies don’t produce on their own.
Omega-3 fatty acids play an essential role in brain and heart health. Omega-3s have been shown todecrease inflammationandreduce the risk of heart disease. They’re important for prenatal development in babies, too.
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Yet, there are some risks associated with eating fish on a regular basis. Contaminants such asmercuryand polychlorinated biphenyls (PCBs) find their way into ground, lake, and ocean water from our household and industrial waste, and then into the fish who live there.
The Environmental Protection Agency (EPA) and FDA haveissuedcombined guidelines for women of childbearing age, pregnant and breastfeeding women, and children.
They advise these groups avoid fish with higher levels of mercury contamination, which usually include:
- shark
- swordfish
- king mackerel
- tilefish
The following 12 superstar fish have made it onto our “best fish” list not only for having great nutrition and safety profiles but because they’re eco-friendly — being responsibly caught or farmed, and not overfished.
There’s a debate about whetherwild salmon or farmed salmonis the better option.
Farmed salmon is significantly cheaper, but it may contain less omega-3s and fewer vitamins and minerals, depending on whether it’s fortified or not.
Salmonis a great option for your diet overall, but if your budget allows, opt for the wild variety. Try thisgrilled salmon recipewith a sweet-tangy glaze for an entrée that’s easy to prepare.
This flaky white fish is a great source ofphosphorus,niacin, andvitamin B-12. A 3-ounce cooked portion contains 15 to 20 grams of protein.
Try a piccata sauce on top of cod for a nice complement, like inthis recipe.
A fatty fish similar to sardines, herring is especially good smoked. Smoked fish is packed withsodiumthough, so consume it in moderation.
杰米·奥利弗的地中海式鲱鱼linguine uses the fresh version inthis recipe.
A tropical firm fish, mahi-mahi can hold up to almost any preparation. Because it’s also called dolphinfish, it’s sometimes confused with the mammal dolphin. But don’t worry, they’re completely different.
Try someblackened mahi-mahi tacoswith a chipotle mayo for dinner.
As opposed to leaner white fish, mackerel is an oily fish, rich inhealthy fats. King mackerel is a high-mercury fish, so opt for the lower mercury Atlantic or smaller mackerel choices.
Trythese recipesfor meal ideas.
Another white fish, perch has a medium texture and can come from the ocean or fresh water. Because of its mild taste, a flavorful panko breading goes well with it, like inthis recipe.
Farmed rainbow trout is actually a safer option than wild, as it’s raised protected from contaminants. And, according to theMonterey Bay Aquarium Seafood Watch, it’s one of the best types of fish you can eat in terms of environmental impact.
Try these delicioustrout recipes.
Also an oily fish,sardinesare rich in many vitamins. The canned version is easy to find, and it’s actually more nutritious because you’re consuming the entire fish, including bones and skin —don’t worry, they’re pretty much dissolved.
Try topping a salad with a can of them for a nice meal.
Either farmed or wild, striped bass is another sustainable fish. It has a firm yet flaky texture and is full of flavor.
Trythis recipefor bronzed sea bass with lemon shallot butter.
Whether fresh or canned, tuna is a favorite of many. When picking fresh tuna, choose a piece that’s glossy and smells ocean-fresh. It’s easy to prepare, too — all it needs is a quick sear over high heat.
It’s recommended that people limit yellowfin, albacore, and ahi tuna due to theirhigh mercury content. Instead of white, which is albacore, choose “chunk light” when buying canned tuna. Light tuna is almost always the lower-mercury species called skipjack.
Alaskan pollock is always wild-caught in the northern Pacific Ocean. Because of its mild flavor and light texture, it’s the fish most often used for fish sticks and other battered fish products.
Trythis recipefor garlic butter poached pollock.
Arctic char is in the salmon family. It looks like salmon and its flavor is somewhere between salmon and trout, slightly more like trout. The meat is firm, with fine flake and high-fat content. Its flesh ranges from dark red to pale pink.
Farmed Arctic char is raised mostly in onshore tanks that create less pollution than those in coastal waters. Trythis easy recipefor a maple-glazed char.
Consuming a variety of fish several times a week will provide many nutrients needed for a well-balanced diet.
If you’re pregnant, breastfeeding, or have a health condition, check with your doctor before incorporating any fish that containsmercury.
妮可·戴维斯是一个作家位于麦迪逊的WI, personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Find her onInstagramfor fitness tidbits, #momlife, and more.
