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.

The Environmental Protection Agency (EPA) and FDA have issued combined 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.

1. Alaskan salmon

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.

Salmon is a great option for your diet overall, but if your budget allows, opt for the wild variety. Try this grilled salmon recipe with a sweet-tangy glaze for an entrée that’s easy to prepare.

2. Cod

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.

3. Herring

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.