Best Fish to Eat: 12 Healthiest Options

9. Striped bass

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.

10. Tuna

Whether fresh or canned, tuna is a favorite of many. When picking fresh tuna, choose a piece that’s glossy and smells ocean-fresh. It’s easy to prepare, too — all it needs is a quick sear over high heat.

It’s recommended that people limit yellowfin, albacore, and ahi tuna due to their high mercury content. Instead of white, which is albacore, choose “chunk light” when buying canned tuna. Light tuna is almost always the lower-mercury species called skipjack.

11. Wild Alaskan pollock

Alaskan pollock is always wild-caught in the northern Pacific Ocean. Because of its mild flavor and light texture, it’s the fish most often used for fish sticks and other battered fish products.

Try this recipe for garlic butter poached pollock.

12. Arctic char

Arctic char is in the salmon family. It looks like salmon and its flavor is somewhere between salmon and trout, slightly more like trout. The meat is firm, with fine flake and high-fat content. Its flesh ranges from dark red to pale pink.

Farmed Arctic char is raised mostly in onshore tanks that create less pollution than those in coastal waters. Try this easy recipe for a maple-glazed char.

The takeaway

Consuming a variety of fish several times a week will provide many nutrients needed for a well-balanced diet.

If you’re pregnant, breastfeeding, or have a health condition, check with your doctor before incorporating any fish that contains mercury.