Consider the following situation: Standing at the seafood counter, you are surrounded by an assortment of fresh fish, all of which are dazzling and enticing to look at. The purpose of your visit is to select the healthiest option for tonight’s dinner. The scent of the sea fills the air, and your thoughts wander to the delicious meals you’ve had in the past, such as the breaded cod drenched in lemon juice that always reminds you of family dinners growing up, or the perfectly battered fish taco you had at a food truck by the sea. But as an adult, you’re more selective about what you eat, looking for meals that are not only tasty but also good for your health.

Looking over your selections, you wonder if you should have the salmon filet, which is renowned to be a nutritional powerhouse, or maybe some tinned fish, which is convenient and has a long shelf life. With so many things to take into account, the decision may seem overwhelming, but don’t worry—you’re at the ideal spot to make an informed selection.

Let’s explore the world of the healthiest fish with the help of professional guidance.

Knowing Which Fish Are the Healthiest
Fish is a fantastic source of lean protein; the oilier types are especially high in omega-3 fatty acids. The heart and brain need these fatty acids to function properly. Fish also offer an abundance of other essential vitamins and minerals, particularly iodine. The American Heart Association stresses the health benefits of eating at least two servings of fish per week, with a focus on the forms of fish that are higher in fat.
The healthiest way to eat fish, according to registered dietitian and mbg Collective member Jess Cording, M.S., R.D., CDN, is to balance the different kinds. This entails balancing your diet with both tiny and large fish as well as higher-fat fish and white fish. She advises avoiding eating tuna every day because larger fish may contain higher levels of mercury. Rather, a diverse diet will maximize the health advantages of fish while lowering the hazards.

Fisher Foods Highest in Health

Including these health-promoting fish in your diet, even if you’re not a pescatarian, can make a big difference. These are the top five options:

1. Salmon
   One of the most well-liked and adaptable fish is salmon. It is praised for having a high nutritional content, including vitamin B12, protein, vitamin D3, and omega-3 fatty acids. When opposed to farmed salmon, wild-caught salmon is often leaner and higher in omega-3 fatty acids. Remember to keep the skin on since it has extra nutrients. *Nutrition information for 3.5 ounces of dry-cooked wild Atlantic salmon:
   Caloric value: 182 kcal

• Omega-3 content: 2,209 mg – Protein: 25.4 g Instructions:
• Maple Salmon with Sweet Potatoes – Roasted Salmon, Spinach, and Butternut Squash Salad
• Avocado and Chimichurri Salmon Cakes
• Salad with French lentils and fennel

1. Anchovies
   These tasty little fish are a great source of omega-3s, selenium, and other minerals. They promote cardiovascular and thyroid health. Anchovies are sold in cans, frequently with water or olive oil inside. White anchovies are a fantastic place to start for people who are unfamiliar with this fish because of its softer flavor and texture. Add them to salads, pasta sauces, and tapenades. Nutrition information for a 3.5-ounce can of oil-canning European anchovies:

• Kilocalories: 210
  Protein: 28.9 grams; Omega-3: 2,094 milligrams Instructions:
  Puttanesca pasta and cavololini (brussels sprouts) Broccoli and Kale Caesar Salad Pizza

1. Mackerel
   Another great source of vitamin D, B12, and omega-3s is mackerel. It is less expensive, more sustainable, and has less mercury than larger fish. It goes well with a variety of foods because of its rich flavor. Mackerel is readily available in cans; use it in marinated recipes or in recipes that resemble tuna. The following nutritional information pertains to a 3.5-ounce portion of dry-cooked Atlantic mackerel:

• 262 kcal of calories
• Omega-3 content: 1,309 mg – Protein: 23.8 g Recipes: – Fish Escabeche (or Marinade) by Abuelita

1. Sardines
   Sardines resemble anchovies, but they taste softer and are bigger. Calcium, vitamin B12, and omega-3s are all abundant in them (particularly if you consume the bones). Extra-virgin olive oil-packed sardines are especially delicious and nourishing. Boneless, skinless fillets are a fantastic place to start for people who have never eaten sardines. They go well with salads, bread, and wraps.
   *Nutrition facts for a 3.5-oz can of oil-canning Atlantic sardines:
   Energy: 208 kilocalories

• Omega-3 content: 982 mg – Protein: 24.6 g Instructions:
• Toast with Curried Sardines – Buttery Fish Wrap

1. Tuna
   In addition to the vitamins B12 and D, iodine, and selenium, tuna is well-known for having a high omega-3 concentration. Because tuna is a larger fish, it’s crucial to restrict intake and carefully select your source in order to reduce mercury exposure. Tuna is a flexible and wholesome supplement to your diet that tastes great on sandwiches, salads, and pasta dishes. *Nutrition information for a 3.5-ounce portion of dry-cooked skipjack tuna:
   Energy: 132 kilocalories

• Omega-3 content: 345 mg – Protein: 28.2 grams
  Instructions:
• Pasta with tuna, Castelvetrano olives, and blistered cherry tomatoes – Tuna Niçoise Salad Bowl – Traditional Tuna Salad

Results
Among the many varieties available, the following five fish alternatives are among the healthiest: tuna, sardines, mackerel, anchovies, and salmon. They are abundant in vitamins, minerals, and omega-3 fatty acids, all of which promote general health. If you’re having trouble getting enough omega-3s from your diet alone, you might want to look into taking a high-quality fish oil supplement like omega-3 potency+ from mindbodygreen. This supplement offers a powerful dosage of marine omega-3s, comparable to eating a fish every day, and is made from wild-caught anchovies that are sourced sustainably.
Remember that including these healthful fish in your meals can be delicious and good for you, whether you’re having a perfectly cooked salmon filet, a straightforward sardine toast, or a hearty tuna salad. To customize these suggestions to your own needs, it’s always ideal to speak with a healthcare professional or a qualified dietitian if you have any particular dietary problems or conditions.