Fish are a lean, healthy source of protein—and the oily kinds, such as salmon, tuna, sardines and mackerel, deliver those heart- and brain-healthyomega-3 fats.The Dietary Guidelines for Americansrecommends adults eat 8 ounces of seafood per week (based on a 2,000-calorie diet).
There’s also concern about the environment—and choosing seafood that’s sustainable. So, if you often stand at the fish counter a little perplexed and wondering what’s good for yourself and the planet, we can help. We’ve done research to find the best fish to eat when it comes to sustainability, mercury content and nutritional benefits.
Sonia Bozzo
5 of the Healthiest Fish to Eat
1. Pacific Chub Mackerel
The gear used to catch types of mackerel is efficient and not likely to cause major habitat destruction, a reason this guy is an ocean-friendly choice, according totheNational Oceanic and Atmospheric Administration(NOAA). This strong-flavored fish is high in heart-healthy omega-3s, a good source of protein—deliveringabout 16 grams in 3 ounces—and pairs well with bold seasonings. TheFood and Drug Administrationrecommends avoiding King mackerel, due to mercury; Pacific chub mackerel is a best choice.
Gochujang-Glazed Grilled Mackerel
2. Salmon, Wild-Caught (including canned)
Most farmed-raised and wild-caught salmon is relatively low in mercury and other contaminants, according toWashington State Department of Health.Wild-caught Alaska salmon produces fewer greenhouse gas emissions than farmed Norwegian salmon, making it better for the environment, according to a 2023 study published inScience of the Total Environment.
To give you an idea of how well-managed Alaska’s salmon fisheries are, consider this: Biologists are posted at river mouths to count how many wild fish return to spawn. If the numbers begin to dwindle, the fishery is closed before it reaches its limits, as was done recently with some Chinook fisheries. This close monitoring, along with strict quotas and careful management of water quality, means Alaska’s wild-caught salmon are more sustainable than just about any other salmon fishery.
From a nutrition standpoint, farmed-raised and wild-caught salmon have just about the same heart-healthy omega-3 fats. Buying salmon in a can is a more affordable way to get this healthy seafood in your diet. Canned salmon is not just a great source of omega-3 fats, it is one of the best sources of nondairy calcium. A 3-ounce serving has241 milligrams(most adults need between 1,000 to 1,200 mg per day, according to theNational Institutes of Health). Canned wild salmon is typically sockeye or pink from Alaska, but you’ll want to check the label to make sure.
Salmon-Stuffed Avocados
3. Sardines, Wild-Caught (including canned)
The tiny, inexpensive sardine is making it onto many lists of superfoods, and for good reason. It packsnearly 300 mg of omega-3 fats per 3 ouncesand is one of the very few foods that’s naturally high in vitamin D. It’s also one of the few foods naturally high in calcium, packing 25% of your daily needs per serving. Other fish, like herring, pilchards and sprat, are in the same family as sardines.
Quick to reproduce, Pacific sardines have rebounded from both overfishing and a natural collapse in the 1940s. Get a taste for sardines in our deliciousLemon-Garlic Sardine Fettuccinethat even sardine skeptics might enjoy.
4. Rainbow Trout (and some types of Lake)
Rainbow trout (also referred to as steelhead trout), is one of the best fish to eat when it’s farmed in the U.S. or in indoor recirculating tanks, according toMonterey Bay Aquarium Seafood Watch.Trout ranks just under canned pink salmon when it comes to omega-3 fats andsupplies potassium, selenium and vitamin B6while offering more than a day’s worth of vitamin B12.
Lake trout is a great alternative when it’s sourced from the right places. Seafood Watch advises buying lake trout caught in the Great Lakes, specifically Lake Superior’s Michigan and Minnesota waters, while avoiding trout that was caught from Wisconsin’s Lake Superior waters.
5. Herring
Herring is aNordic Dietstaple—it has a higher omega-3 content than sardines, trout and mackerel at more than1,400 mg per 3 ounces. It’s also an excellent source of vitamin D and selenium. You’ll typically find herring that has been canned, cured or smoked on restaurant menus, but it can also be eaten fresh.
Monterey Bay Aquarium Seafood Watchrecommends buying U.S. Atlantic herring caught with purse seines or California herring caught with set gill nets. Befriend your local fishmonger, they will help you figure out the sourcing methods for your desired fish. Try ourScandinavian Pickled Herring Bitesas an appetizer at your next get-together.
5 Fish to Limit
A number of environmental organizations have advocated taking several fish off the menu. The large fish listed below are just five examplesEatingWellchose to highlight: popular fish that are both depleted and, in many cases, carry higher levels of mercury and polychlorinated biphenyls (PCBs). Mercury and PCBs are referred to as “legacy pollutants” and have been found to cause serious health issues in humans. TheFood and Drug Administration(FDA) also provides advice on which fish to avoid due to mercury levels.
1. North Atlantic Swordfish
NOAAindicates that swordfish is a sustainable choice when it comes to seafood. However, swordfish is on theFDA’s listof fish to avoid for being high in mercury, which is dangerous for those who might become pregnant, those who are pregnant or breastfeeding, and it is not recommended for young children.
2. Orange Roughy
This fish lives a long life but is slow to reproduce, making it vulnerable to overfishing. The orange roughy is on theFDA’s listof fish to avoid due to high levels of mercury.
3. Salmon, Farmed in Pens (Atlantic)
Most farmed salmon are raised in tightly packed, open-net pens often rife with parasites and diseases that threaten the wild salmon trying to swim to their ancestral spawning waters. Open-net-farmed salmon are often given antibiotics to combat diseases, and their food and waste pollute the ocean. Freshwater-farmed salmon have earned a “Best Choice” status fromMonterey Bay Aquarium Seafood Watchand some open-net systems are rated as “Good Alternatives.” Consumer pressure may encourage more farms to continue to adopt better practices.
4. Mahi-Mahi (Costa Rica, Guatemala & Peru)
5. Halibut, Wild-Caught (Atlantic)
Lauren Wicks
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