The United States Department of Agriculture recommend that most people eat seafood twice weekly as part of a balanced diet.
Oily fish contains omega-3 fatty acids, which are beneficial fats that humans must obtain from their diet. Omega-3 fatty acids have potential health benefits, such as helping prevent cardiovascular disease.
As fish is a low-fat protein source, incorporating it into the diet can also potentially lead to weight loss.
In this article, we look at eight of the best types of fish to eat, including their nutritional profiles and how to cook them.
1. Wild-caught salmon
All types of salmon contain omega-3 fatty acids, which are beneficial for heart health.
This fish is also a good source of vitamin D and calcium. However, for higher levels of nutrients, it is better to choose wild-caught salmon rather than farmed salmon.
Wild salmon tends to contain more omega-3s and vitamins and has less saturated fat.
How to cook it
A straightforward way to prepare salmon is to steam it in parchment paper.
To do this:
Mackerel is a firm, white fish with a strong flavor.
It tends to have more omega-3s and vitamin B-12 than other types of fish. Choosing pickled or smoked mackerel may increase the sodium content of the fish, so people should check for this on food labels.
Smaller varieties, such as Atlantic and Spanish mackerel, are better choices because larger fish tend to contain higher levels of mercury.
How to cook it
People can poach mackerel fillets with a little bit of wine, water, sliced onion, and some pepper.
6. Cod
Cod is a flaky, white fish that is easy to prepare.
Cod is a good source of phosphorus, niacin, and vitamin B-12. It is high in protein but low in fat and calories, making it an ideal choice for people who are trying to control their body weight.
How to cook it
Seasoning cod and roasting it in the oven makes it very flavorsome. Serve it with roasted vegetables, such as zucchini, asparagus, onions, and peppers.
7. Sardines
Sardines are another oily fish, and they offer a lot of nutritional benefits. Sardines are rich in calcium, iron, selenium, protein, vitamin B-12, and omega-3 fatty acids.
People can enjoy sardines fresh, but they are more commonly available canned or frozen. People eating canned sardines should check the label for oil and sodium content.
How to cook them
Canned sardines can add flavor and texture to a salad.
8. Herring
Herring is another fish that belongs to the sardine family. Herring is a beneficial source of omega-3 fatty acids and also provides 17.96 g of protein and 13.67 mcg of vitamin B-12 in each 100 g.
Pickled or smoked herring has a higher sodium content, which people should be aware of when planning meals.
How to cook it
It is possible to buy boned and filleted herring, which is simple to bake, pan-sear, or grill.
Are there any fish that you should avoid?
Some people have concerns about eating fish because they worry about its mercury levels. Mercury, a potential contaminant in fish, is a toxic metal that can cause genetic abnormalities or damage to the brain or kidneys.
In general, larger fish contain the most mercury as this metal has had more time to build up in the body of the fish. Eating a variety of fish helps ensure that a person’s overall mercury intake is low. People should avoid tilefish from the Gulf of Mexico, shark, swordfish, and king mackerel because these fish contain high levels of mercury.
There are also ethical concerns about overfishing, so people should choose their fish from a sustainable source and avoid varieties that are under threat.
Resources are available to help a person choose healthful types of fish that they can eat without having a significant impact on the environmental. For example, the Monterey Bay Aquarium run a program called Seafood Watch that uses information from health organizations and environmental groups to recommend seafood from all over the world.
Takeaway
Eating fish a couple of times each week is a great way to get lean protein along with important nutrients.
Some types of fish are better choices than others due to a lower likelihood of contaminants, such as mercury.
A doctor can make individual recommendations about the consumption of mercury-containing fish for children, people who are pregnant or breastfeeding, or those with health conditions.
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