Last Updated on January 31, 2023 by Lauren Beck
Fish is a popular food in many cultures, and for good reason. It is low in fat, high in protein, and is a good source of Omega-3 fatty acids. However, not all fish is created equal. Some types of fish are high in contaminants like mercury and PCBs, while others are sustainably farmed or caught, making them a better choice for both health and the environment.
In this article, we will cover the 12 best types of fish to eat, what kinds of fish to avoid, how to shop for fish, and tips for cooking fish. We will also discuss the top 3 healthiest fish, which fish is the tastiest, which fish is the most heart-healthy, which fish is best for losing weight, and whether it is okay to eat fish every day.
What Kinds of Fish to Eat?
Here are the 12 Best Types of Fish to Eat:
- Salmon: Salmon is a rich source of omega-3 fatty acids and is also high in protein and vitamin D. It has a mild and slightly sweet taste, and can be baked, grilled, or smoked. Wild salmon is the best option, as it is lower in contaminants compared to farmed salmon.
- Sardines: Sardines are small oily fish that are high in omega-3 fatty acids, protein, and calcium. They have a strong flavor and are often canned and served in salads, pasta dishes, or as a snack.
- Anchovies: Anchovies are small, salty fish that are often used to add flavor to sauces, dressings, and pizza toppings. They are high in omega-3 fatty acids and are a good source of calcium.
- Cod: Cod is a low-fat and low-calorie fish that is high in protein and omega-3 fatty acids. It has a mild taste and can be baked, grilled, or poached. Cod can be served with a variety of sauces and spices.
- Sole: Sole is a mild-tasting fish that is low in calories and fat. It is a good source of lean protein and omega-3 fatty acids. Sole can be grilled, baked, or sautéed and pairs well with light sauces and herbs.
- Haddock: Haddock is a mild-tasting white fish that is low in fat and calories. It is a good source of protein and can be baked, grilled, or poached. Haddock pairs well with a variety of sauces and spices.
- Trout: Trout is a lean fish that is high in omega-3 fatty acids and protein. It has a slightly nutty flavor and can be baked, grilled, or smoked.
- Tilapia: Tilapia is a mild-tasting fish that is low in calories and fat. It is a good source of lean protein and can be grilled, baked, or sautéed. Choose sustainably farmed tilapia and limit your intake of high-mercury fish.
- Mackerel: Mackerel is an oily fish that is high in omega-3 fatty acids, protein, and vitamin B12. It has a strong flavor and can be grilled, baked, or smoked.
- Herring: Herring is a small oily fish that is high in omega-3 fatty acids, protein, and vitamin D. It has a strong flavor and can be served pickled, smoked, or in salads.
- Tuna: Tuna is a lean fish that is high in protein and omega-3 fatty acids. It has a mild flavor and can be served in salads, sandwiches, or canned. Choose light canned tuna to limit your intake of mercury.
- Halibut: Halibut is a firm and meaty fish that is low in fat and high in protein. It has a mild flavor and can be baked, grilled, or sautéed. Choose sustainably sourced halibut and limit your intake of high-mercury fish.
How to Shop for Fish?
- Choose fish that has been sustainably farmed or caught.
- Make sure the fish is fresh, with firm flesh and a mild smell.
- Look for fish that has been stored properly, on ice or in a refrigerated display case.
- Avoid fish that has been previously frozen, unless it is specifically labeled as “previously frozen.”
How to Prep Fish?
- Clean the fish thoroughly, removing any scales, guts, and gills.
- Remove the head and tail, if desired.
- Cut the fish into desired portions.
Tips in Cooking Fish
- Bake, grill, sauté, or poach the fish for a healthy and delicious meal.
- Avoid frying the fish in oil, as this adds unnecessary calories and unhealthy fats.
- Use spices and herbs to add flavor to the fish, rather than relying on high-fat sauces.
What Are the Top 3 Healthiest Fish?
- Salmon
- Sardines
- Anchovies
These fish are high in omega-3 fatty acids, which have been shown to lower the risk of heart disease, as well as being a good source of lean protein and low in unhealthy fats. Additionally, salmon is also a rich source of vitamin D, while sardines and anchovies are good sources of calcium. It’s important to choose sustainably sourced fish and to limit your intake of high-mercury fish.
What Fish Is Most Heart Healthy?
Fish is known to be heart-healthy due to its high content of omega-3 fatty acids, which have been shown to lower the risk of heart disease. Some of the best fish for heart health include:
- Salmon
- Mackerel
- Sardines
- Anchovies
- Herring
These fish are also high in protein and low in unhealthy fats, making them a great addition to a heart-healthy diet. It’s important to choose sustainably sourced fish and to limit your intake of high-mercury fish.
What Fish Is Best for Losing Weight?
- Tilapia: Tilapia is a mild-tasting fish that is low in calories and fat. It is a great source of lean protein, making it an ideal choice for weight loss. Tilapia can be grilled, baked or sautéed and is versatile enough to be paired with a variety of flavors and seasonings.
- Cod: Cod is a low-fat and low-calorie fish that is high in protein. It is also a good source of omega-3 fatty acids, which are essential for heart health. Cod can be baked, grilled, or poached and can be served with a variety of sauces and spices.
- Sole: Sole is a flaky, mild-tasting fish that is low in calories and fat. It is a great source of lean protein and is also rich in omega-3 fatty acids. Sole can be grilled, baked or sautéed and pairs well with light sauces and herbs. It is a versatile fish that can be enjoyed in a variety of dishes.
Remember to also choose healthier cooking methods, such as baking, grilling, or poaching, to keep the calorie and fat content
Can I Eat Fish Everyday?
Yes, you can eat fish every day as part of a balanced and healthy diet. However, it is recommended to limit your intake of high-mercury fish, like swordfish and tuna, to once a week or less.
Is Fish Healthier Than Chicken?
It depends on the type of fish and the way it is prepared. Some types of fish, like salmon and anchovies, are high in healthy Omega-3 fatty acids, while others are high in contaminants like mercury and PCBs. Additionally, the cooking method can greatly impact the healthfulness of the meal, with baking, grilling, and sautéing being healthier than frying.
Is Tilapia a Healthy Fish to Eat?
Tilapia is a low-fat, low-calorie fish that is high in protein. However, some studies have shown that tilapia may contain higher levels of contaminants like mercury and PCBs, particularly if it is farmed. It is still a healthy option, but it is best to choose sustainably farmed tilapia and to limit your intake of high-mercury fish [1].
Conclusion
Fish is a healthy and delicious food that can be part of a balanced and nutritious diet. When choosing fish, it is important to look for sustainably farmed or caught options and to limit your intake of high-mercury fish. By cooking fish in healthy ways and using spices and herbs to add flavor, you can enjoy this food every day as part of a healthy and enjoyable meal.
Reference:
- https://www.webmd.com/diet/health-benefits-tilapia#:~:text=Fish%20is%20one%20of%20the,your%20body%20needs%20to%20function.
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