Best Fish to Eat: 20 Healthiest Fish to Eat for Omega-3s, Protein & Low Mercury

Rich in heart-healthy fats and protein with a megadose of important vitamins and minerals, there’s no doubt that fish can be a great addition to a balanced diet. In fact, many health organizations, like the American Heart Association, even recommend squeezing at least two servings into your diet per week to boost heart health and protect against disease. But have you ever wondered what’s the best fish to eat for health?

Not all types of fish are created equal, and many varieties bring an entirely different set of nutrients to the table. Plus, there are several kinds of fish that you should avoid altogether due to factors like high mercury levels, depleted stocks or overfishing.

So what is the best fish to eat for health? Keep reading for some of the healthiest and most sustainable options, perhaps as part of a pescatarian diet, plus some healthy recipe ideas to fit a few more servings into your weekly menu.

What is the healthiest fish to eat?

When people ask, “What is the healthiest fish to eat?” there isn’t a single fish that’s best for everyone. The healthiest fish to eat are generally those that provide high levels of omega-3 fatty acids, quality protein, vitamins and minerals while remaining low in mercury and coming from sustainable fisheries.

Some of the healthiest fish to eat include:

Ad

• Wild-caught salmon
• Sardines
• Atlantic mackerel
• Herring
• Anchovies
• Trout
• Sablefish (black cod)
• Pollock

These healthy fish provide heart-healthy omega-3 fats, vitamin D, selenium, vitamin B12 and complete protein. They also tend to be lower in contaminants than many larger predatory fish.

For most adults, experts recommend eating at least two servings of healthy fish per week as part of a balanced diet.

Best fish to eat for health

If you’re looking for the healthiest fish to eat overall, wild-caught salmon, sardines and Atlantic mackerel consistently rank among the top choices because of their omega-3 content, nutrient density and relatively low mercury levels.

What are the best fish to eat?

1. Mackerel

Mackerel is a type of saltwater fish that is well-known for its rich taste and flaky texture. In addition to being incredibly flavorful, mackerel is also loaded with omega-3 fatty acids, vitamin B12, selenium and niacin.

Keep in mind that certain types are often high in mercury, including King mackerel. Atlantic mackerel, on the other hand, is a better and safer option to help keep your mercury consumption under control.

Mackerel is available canned and fresh and may be grilled, baked, roasted or pan-seared for a quick and convenient main course. It makes a great addition to everything from curries to risottos and can even be incorporated into a tasty mackerel salad.

2. Tuna

Tuna is a group of about 15 different species of fish, all of which belong to the Thunnini tribe. Not only is tuna one of the most commonly consumed types of fish, but it’s also one of the most nutritious, with a hearty dose of selenium, niacin, vitamin B12 and anti-inflammatory omega-3 fatty acids packed into each serving.

Ideally, it’s best to stick to varieties that are low in mercury and skip other types, such as bluefin tuna or bigeye tuna. Wild-caught canned tuna, in particular, is a great alternative and can be easily used to give recipes like tuna pasta salad a heart-healthy twist.

3. Cod

Cod is a popular type of fish with a mild taste and flaky flesh. Compared to other fish, it’s also much leaner and lower in calories, making it one of the best fish to eat for weight loss. Plus, it’s high in B vitamins and selenium to help support better health.

Be sure to steer clear of Atlantic cod, which is now considered a vulnerable species due to overfishing. For a more sustainable option, look for Alaskan cod caught with a longline, pot or jig, and use it to make this Greek-style baked cod recipe with lemon and garlic.

4. Sardines

Sardines are a type of small, saltwater fish that belong to the Clupeidae family and are closely related to herrings. They’re one of the few fish rich in vitamin D, and with nearly 23 grams of protein in each can, they’re also one of the best fish to eat for protein.

Opt for wild-caught Pacific sardines whenever possible, and select cans that are free of BPA, which is a type of chemical that can be harmful to health. Sardines are especially great tossed over salads, pasta dishes and rice bowls. Or, if you’re feeling adventurous, try giving this Moroccan baked whole sardines recipe a shot.

5. Trout

Trout are a member of the Salmonidae family and are widely considered one of the best freshwater fish to eat. Each three-ounce serving supplies a long list of important nutrients, including B vitamins, phosphorus and potassium.

According to the Monterey Bay Aquarium Seafood Watch, farmed rainbow trout is one of the best options in terms of safety and sustainability. It’s also highly versatile and works well paired with your choice of herbs and seasoning, like in this recipe for trout with garlic lemon butter.

6. Sablefish

Sablefish is a deep-sea fish known by many other names, including black cod, butterfish and coalfish. It’s a good source of omega-3 fatty acids as well as many other key vitamins and minerals, such as magnesium, phosphorus, selenium and potassium.

Ad

Alaskan sablefish is considered one of the most eco-friendly varieties, as the fisheries operate under a system that promotes safer working conditions and prevents the depletion of sablefish populations.

For a well-rounded and nutritious meal, fire up the stove, and try out this recipe for pan-seared black cod with morels and asparagus.

7. Salmon

Salmon has a longstanding reputation as one of the healthiest fish to eat. In addition to providing a good amount of omega-3 fatty acids and protein, salmon is also high in selenium, niacin and vitamin B12.

Compared to farmed varieties, wild-caught Alaskan salmon tends to be higher in micronutrients and is less likely to be contaminated with harmful toxins. Try bumping up your intake of heart-healthy fats by swapping out your burgers for these cilantro salmon patties instead.

8. Anchovies

Anchovies are a small, herring-like type of fish that hail from the Engraulidae family. They’re low in calories but jam-packed with protein, along with an assortment of other nutrients, like niacin and selenium.

Although they may be most well-known as a classic toppings for pizza and pasta, there are tons of other options for adding anchovies to your diet. For a simple side dish, give this recipe for asparagus with anchovies and garlic a try.

9. Mahi mahi

Mahi mahi is a lean fish with a sweet flavor that is commonly found in tropical and subtropical areas like Hawaii and Costa Rica. In terms of nutrition, it’s low in fat and calories but high in B vitamins like vitamin B12, niacin and vitamin B6.

There are lots of different ways to prepare mahi mahi, but baking and grilling are among the most common. If you’re looking to spice up your weekly meal rotation, start out with this tasty fish taco recipe that features mahi mahi.

10. Herring

Herring is a type of oily fish that’s brimming with flavor, earning it a slot as one of the best-tasting fish to eat. Besides being high in heart-healthy omega-3 fatty acids, herring is also loaded with vitamin D and vitamin B12.

Herring is often consumed fresh, canned, pickled or smoked. It can also be grilled and added to dishes like this grilled herring with peas, mint and Meyer lemon.

11. Halibut

Halibut is a type of flatfish that can grow up to several hundred pounds in size. It contains a moderate amount of fat (including omega-3 fatty acids) and is also rich in selenium, niacin, phosphorus and magnesium.

Picking the right kind of halibut is important, as not all varieties are great for the environment or your health. Atlantic halibut, in particular, is depleted due to overfishing and can contain high levels of mercury. Pacific halibut is a much better choice, followed closely by California halibut caught by hook-and-line gear.

Enjoy halibut grilled, baked or pan-seared, like in this recipe for pan-seared marinated halibut filets.

12. Snapper

Snapper is a family of fish composed of about 113 different species. In addition to supplying more than 22 grams of protein, a single serving can also knock out the entire recommended daily intake for vitamin B12.

Opt for red snapper over other varieties whenever possible, as it has lower levels of mercury and is more eco-friendly, and try whipping up this savory baked fish recipe for a delicious and nutritious weeknight entree.

13. Bluefish

Bluefish can be found in tropical and subtropical oceans around the globe, including along the Atlantic coast of the United States, ranging from Massachusetts down to Florida. It is highly nutritious, packing a concentrated punch of B vitamins, selenium and phosphorus into every serving.

Bluefish tastes best when prepared fresh and works well paired with a marinade or sauce to offset its rich, oily flavor. This recipe for broiled bluefish with lemon-garlic mayonnaise is a great starting point if you’re preparing bluefish for the first time.

14. Pollock

Pollock is not only one of the most common varieties of fish on the market, but it’s also considered one of the best white fish to eat when it comes to your health. In fact, each serving is very high in protein as well as selenium, vitamin B12 and magnesium.

Opt for wild-caught pollock if possible, and try baking, poaching or steaming it to retain its rich flavor and flaky texture. Here are several pollock recipes to try, courtesy the U.S. Department of Commerce’s National Oceanic and Atmospheric Administration.

15. Arctic char

Often considered one of the healthiest fish to eat, Arctic char is a cold-water fish closely related to salmon and trout. It has a mild, slightly sweet flavor and tender texture, making it a popular choice for people who want the nutritional benefits of salmon with a less pronounced fish taste.

Arctic char is rich in protein, omega-3 fatty acids, vitamin B12 and selenium, supporting heart, brain and immune health.

Compared to many larger fish species, Arctic char tends to contain lower levels of mercury, making it one of the best fish to eat regularly as part of a healthy diet. Farmed Arctic char is often raised in environmentally responsible systems, contributing to its reputation as a sustainable seafood choice.

Bake, grill or pan-sear char with herbs, lemon and olive oil. Try oven-roasted Arctic char with garlic, lemon and fresh dill.

16. Haddock

Haddock is a lean white fish that belongs to the cod family and is widely recognized as one of the best fish for those seeking a mild flavor and firm, flaky texture. It’s an excellent source of high-quality protein while remaining relatively low in calories and fat.

As a healthy fish to eat, haddock provides important nutrients, such as selenium, vitamin B12, niacin and phosphorus. Its mild taste makes it appealing even for people who don’t typically enjoy seafood, and it’s often recommended as one of the best fish to introduce into a healthy eating plan.

Bake, broil, or use haddock in healthy fish stews and chowders. Prepare baked haddock with garlic, herbs and roasted vegetables.

17. Striped bass

Striped bass is a nutrient-dense fish known for its mild, slightly sweet flavor and firm texture. It provides a good balance of protein and heart-healthy omega-3 fatty acids, making it one of the healthiest fish choices for people looking to support cardiovascular and cognitive health.

Wild-caught striped bass can be a sustainable seafood option when caught in the wild. It also contains important nutrients, including selenium, vitamin B12 and vitamin D.

Because of its versatility and pleasant flavor profile, striped bass is frequently included among the best-tasting fish and works well in a variety of healthy fish recipes.

You can grill, roast or bake it with fresh herbs and citrus. Try grilled striped bass with lemon, parsley and olive oil.

18. Perch

Perch is a mild-flavored freshwater fish that is prized for its delicate texture and versatility in cooking. It is naturally high in protein while remaining relatively low in calories and fat, making it a healthy fish to eat for those focused on maintaining a balanced diet.

Perch supplies essential nutrients, including vitamin B12, phosphorus and selenium, which help support energy production, bone health and immune function. Its mild flavor makes it one of the best fish options for families and individuals who prefer less intensely flavored seafood.

When sourced responsibly, perch can be a sustainable addition to a healthy seafood rotation.

Bake, sauté or grill perch with simple seasonings. For instance, serve herb-crusted perch with roasted vegetables and a side salad.

19. Flounder

Flounder is a delicate white fish known for its mild flavor and tender texture. It is low in calories and fat while providing a substantial amount of protein, making it one of the best fish to eat for those looking to increase protein intake without significantly increasing calories.

In addition to protein, flounder contains important nutrients, such as selenium, phosphorus and vitamin B12. Its light taste and soft texture make it especially popular among people who are new to eating fish.

Responsibly harvested flounder can be a sustainable seafood choice and a valuable addition to a healthy eating pattern, but Atlantic flounder is not the best option since Atlantic flatfish are often overfished and contaminated.

You can bake, broil or lightly pan-sear flounder, like in this baked flounder with lemon, garlic and fresh parsley recipe.

20. Responsibly raised sole

Sole is a lean, mild white fish often regarded as one of the best tasting fish for its delicate texture and subtle flavor. It is naturally low in fat and calories while providing high-quality protein and several essential nutrients, including vitamin B12, selenium and phosphorus.

Because of its nutrient profile and versatility, sole is considered a healthy fish to eat as part of a balanced diet. Its mild taste makes it an excellent option for people seeking healthier seafood choices without a strong fish flavor.

When sourced sustainably, sole can also be an environmentally responsible seafood option. However, it is important to note that most sole also lands on the list of fish you should never eat because it’s often overfished and unsustainable, and oftentimes it is highly contaminated too.

Still, if you can find ethically sourced sole, its nutrient profile is impressive. Buyer beware!

Lightly sauté, bake or prepare sole in a simple lemon-butter sauce. Make a healthy baked sole with capers, lemon and fresh herbs.

Best fish by health goal

Best fish for omega-3 fatty acids

• Salmon
• Mackerel
• Sardines
• Herring

Best fish for protein

• Tuna
• Pollock
• Salmon
• Cod

Best low-mercury fish

• Sardines
• Anchovies
• Atlantic mackerel
• Wild salmon
• Trout

Best fish for weight loss

• Cod
• Pollock
• Tuna
• Trout

Best-tasting fish

• Salmon
• Mahi mahi
• Sablefish (black cod)
• Herring
• Trout

The best-tasting fish often depends on personal preference, but salmon, mahi mahi and sablefish are frequently ranked among the most flavorful fish due to their rich texture and mild taste.

Types of fish to eat

Fish are often categorized into two main groups: oily fish and white fish.

Oily fish

Oily fish contain higher amounts of beneficial omega-3 fatty acids and include:

• Salmon
• Mackerel
• Sardines
• Herring
• Anchovies

White fish

White fish are leaner but still provide high-quality protein and important nutrients and include:

• Cod
• Pollock
• Haddock
• Halibut

Including a variety of both oily fish and white fish can help create a balanced and nutrient-rich diet.

Frequently asked questions

What is the healthiest fish to eat?

Wild-caught salmon, sardines and Atlantic mackerel are often considered among the healthiest fish to eat because they provide high levels of omega-3 fatty acids, vitamin D, selenium and protein while remaining relatively low in mercury.

What fish should you eat every week?

Low-mercury fish such as salmon, sardines, trout, anchovies and Atlantic mackerel can be safely included in a healthy weekly meal plan for most adults.

What fish is highest in omega-3?

Mackerel, salmon, sardines and herring rank among the fish highest in omega-3 fatty acids.

What fish has the lowest mercury?

Sardines, anchovies, Atlantic mackerel and salmon are among the lowest-mercury seafood options.

What is the best-tasting fish?

Salmon, mahi mahi, sablefish and trout are frequently ranked among the best-tasting fish due to their mild flavor and appealing texture.

Is fish healthier than chicken?

Fish provides many of the same protein benefits as chicken but also supplies omega-3 fatty acids, which are generally absent from chicken.

Healthy fish recipes

If you’re looking for more healthy fish recipes to increase your seafood intake, try the following:

• Baked fish recipes
• Salmon stir-fry
• Blackened salmon with creamy avocado dressing
• Almond-crusted salmon
• Grilled honey-glazed salmon
• Teriyaki baked salmon
• BBQ salmon
• Pecan pesto salmon

These healthy fish recipes make it easier to consume the recommended two servings of fish per week while adding variety and important nutrients to your diet.

Final thoughts

• There are many different factors to consider when selecting the best fish to eat for health.
• Besides what each variety offers in terms of nutrition, it’s also important to consider other aspects, such as mercury levels and sustainability.
• Fortunately, there are tons of different options for healthy fish that you can add to your diet, and many tasty recipes that make it easier than ever.
• Aim for at least two servings of healthy fish per week, and be sure to pair with an array of other nutritious ingredients, such as fruits, veggies, whole grains and legumes.