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Jul 14, 2021 · Learn about the benefits, flavors and cooking methods of 20 different types of fish, from salmon to sardines. Find recipes for salmon burgers, tuna melts, cod tacos and more.
- Tilapia
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- Tilapia
- Overview
- 1. Alaskan salmon
- 2. Cod
- 3. Herring
- 4. Mahi-mahi
- 5. Mackerel
- 6. Perch
- 7. Rainbow trout
- 8. Sardines
- 9. Striped bass
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The healthiest types of fish include those high in omega-3 fatty acids and have lower levels of mercury contamination, like Alaskan salmon.
Overview
Fish is a healthy, high-protein food, especially important for its omega-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 to decrease inflammation and reduce the risk of heart disease. They’re important for prenatal development in babies, too.
The American Heart Association (AHA) recommends eating fish at least 2 times a week, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are high in omega-3s.
Yet, there are some risks associated with eating fish on a regular basis. Contaminants such as mercury and 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.
There’s a debate about whether wild salmon or farmed salmon is 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.
This flaky white fish is a great source of phosphorus, niacin, and vitamin 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 in this recipe.
A fatty fish similar to sardines, herring is especially good smoked. Smoked fish is packed with sodium though, so consume it in moderation.
Jamie Oliver’s Mediterranean-style herring linguine uses the fresh version in this 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 some blackened mahi-mahi tacos with a chipotle mayo for dinner.
As opposed to leaner white fish, mackerel is an oily fish, rich in healthy fats. King mackerel is a high-mercury fish, so opt for the lower mercury Atlantic or smaller mackerel choices.
Try these recipes for 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 in this recipe.
Farmed rainbow trout is actually a safer option than wild, as it’s raised protected from contaminants. And, according to the Monterey Bay Aquarium Seafood Watch, it’s one of the best types of fish you can eat in terms of environmental impact.
Try these delicious trout recipes.
Also an oily fish, sardines are 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.
Try this recipe for bronzed sea bass with lemon shallot butter.
Learn about the health benefits, safety, and sustainability of different fish species. Find out which fish are high in omega-3s, low in mercury, and eco-friendly.
Aug 3, 2021 · Learn how to shop, prep, and cook different types of fish, from fatty to lean, freshwater to saltwater, and sustainable to endangered. Find recipes, tips, and advice from chefs and experts on how to eat fish sustainably.
- Branzino. Branzino is also known as European sea bass. It’s a tender, silver-skinned fish. It can be found in the native Mediterranean Sea, the eastern Atlantic Ocean from Norway to Senegal, and in the Black Sea.
- Tilapia. Tilapia has kind of a bad reputation for containing a toxic chemical. However, the ones that are reared in good condition in farms are edible.
- Codfish. This is a saltwater fish and can be found in the Atlantic, New England, and the Pacific. It is usually served without the head since many people find it undesirable.
- Hake. It is found in the Southwest Atlantic, Southeast Pacific, Southeast Atlantic, Southwest Pacific, the Mediterranean, and the Black Sea. They taste similar to Atlantic Cod.
Mar 28, 2024 · Learn about the nutritional benefits of fish and the best types of fish to eat, such as sardines, mackerel, anchovies, salmon, herring, trout and tuna. Find out how to choose the healthiest fish and avoid potential side effects of mercury.
Sep 27, 2021 · High in protein, key nutrients and full of healthy fats, experts recommend we eat seafood at least twice a week. Here are the healthiest fish to eat.
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Jan 26, 2022 · Find out why fish is good for your health and what types of fish to choose or avoid. Learn about the benefits of omega-3s, vitamins, minerals, and mercury levels in different fish.
