Fish is one of the most nourishing foods you can eat. It is rich in high-quality protein, healthy omega-3 fatty acids, and essential vitamins and minerals that support your heart, brain, and overall well-being. However, some fish are healthier choices than others due to differences in their fat content and potential for containing environmental contaminants. Here is a calm, practical guide to which fish to welcome onto your plate and which to approach with a little more care.
Five Fish to Welcome Onto Your Plate
Sardines
Sardines are small, oily fish that are packed with omega-3s, calcium, and vitamin D. They are low in mercury because of their small size and short lifespan. They are also one of the most sustainable seafood choices available.
Salmon
Salmon is rich in omega-3 fatty acids and high-quality protein. Wild-caught salmon generally has a better fat profile and fewer contaminants than farmed salmon. It is also a good source of B vitamins and selenium.
Mackerel
Mackerel is another small, oily fish that is high in omega-3s and low in mercury. It has a rich, distinct flavor that works well grilled, smoked, or canned. Atlantic mackerel is a particularly good choice.
Anchovies
Anchovies are tiny, nutrient-dense fish. They are packed with omega-3s, calcium, and iron. They are often used as a flavoring ingredient but can also be enjoyed whole as a satisfying, healthy snack.
Trout
Rainbow trout, especially farmed rainbow trout, is a clean, mild-flavored fish that is high in omega-3s and low in contaminants. It is also a sustainable choice.
Five Fish to Approach with Care
King Mackerel
King mackerel is a large, predatory fish that tends to accumulate high levels of mercury. It is best to avoid eating it regularly.
Tilefish
Tilefish is another large, long-lived fish that can contain high levels of mercury. It is best reserved for very occasional consumption, if at all.
Shark
Shark is a top predator with a long lifespan, which means it accumulates high levels of mercury and other contaminants. It is best to avoid shark meat altogether.
Swordfish
Swordfish is a large, predatory fish with high mercury levels. Pregnant women and those who are nursing are often advised to avoid it completely.
Orange Roughy
Orange roughy is a deep-sea fish that can live for over 100 years. It accumulates contaminants over its long life and is also considered an overfished species. It is best to choose a more sustainable alternative.
A Simple Way to Enjoy Fish
Aim for two servings of low-mercury, oily fish per week. A simple can of sardines on a salad, a grilled salmon fillet, or a few anchovies on a piece of toast are all gentle, nourishing choices.
A Kind Reminder
Fish is a wonderful, nourishing food when chosen wisely. A little awareness about which fish are lower in contaminants and higher in beneficial fats can help you make choices that are good for your body and the planet. Your heart and your brain will thank you.
For more tips on staying healthy, check out these articles on Heart Health After 60: The Vitamins That Matter Most, These Vegetables Aren’t as Healthy as You Think, and This Carb Melts Visceral Fat Better Than Exercise.
