Top 7 Healthiest Fish to Include in Your Diet, Recommended by Dietitians

Healthcare experts and health-focused media often emphasize the importance of incorporating more fish into your diet. However, with the vast array of seafood choices on the market, selecting the right one can be overwhelming. Even seasoned health enthusiasts find it challenging to distinguish between different fish types and brands based on their nutritional benefits and potential contaminants.

To simplify your decision, we consulted a registered dietitian to identify the most nutritious fish options that are low in impurities and environmentally sustainable. Discover the top picks for the healthiest fish to add to your meals.

What Determines the Healthiness of Fish?

Not all fish are equally nutritious or beneficial for health. Most fish are rich in protein, B vitamins, and essential minerals like iron, selenium, zinc, and sometimes even calcium. According to Kristen Carli, MS, RD, protein is crucial for muscle repair, immune function, and maintaining energy levels. Additionally, the nutrients in fish support metabolism, immunity, heart health, and bone health. Some of the healthiest fish are also excellent sources of omega-3 fatty acids and vitamin D. Carli explains that omega-3s promote heart, brain, joint, eye, and skin health, while also aiding mental well-being and reducing inflammation. Vitamin D, on the other hand, strengthens bones, boosts immunity, and can improve mood.

However, fish can also contain harmful contaminants like mercury, microplastics, and polychlorinated biphenyls (PCBs). Carli warns that mercury is toxic and can negatively affect the nervous system, particularly in children and pregnant individuals. Additionally, due to widespread plastic and chemical pollution, microplastics and chemical pollutants are increasingly found in seafood.

Microplastics can carry over 16,000 chemicals, with at least a quarter of them being toxic to humans. Carli adds that PCBs, industrial pollutants found in some fish, can harm the immune system, hormones, and fertility. To reduce exposure to these contaminants, research specific fish brands or consult sustainable seafood databases like Seafood Watch. Carli notes that wild-caught fish typically have fewer contaminants than farmed fish, which may contain additives, antibiotics, and pollutants. However, not all wild-caught fish are sustainable, as over 90 percent of global fish stocks are either overfished or depleted.

When purchasing sustainable wild-caught fish, consider the fishing method. Techniques like pole-and-line, school, troll, FAD-free, and free school fishing minimize harm to marine life by avoiding large nets that cause bycatch. Choosing fish lower on the food chain is also advisable. Carli explains that these fish accumulate fewer toxins like mercury and PCBs since they consume fewer contaminated fish. Additionally, lower-food-chain fish are more sustainable due to their shorter lifespans and rapid reproduction, reducing their environmental impact on ocean ecosystems.

7 of the Most Nutritious Fish Varieties 

With all this information in mind, we’ve identified seven fish types that are generally healthier, contain fewer impurities, and are more environmentally friendly compared to others.

Sardines

While sardines might already be a pantry staple for some, they’re definitely worth trying if you haven’t yet. “These small fish are rich in omega-3s, calcium, and vitamin D. I enjoy adding them to pasta dishes or sautéing them with aromatic vegetables to enhance the flavor of stews,” says Carli. Sardines also work wonderfully in a seafood salad, similar to tuna, perfect for sandwiches, crackers, or as a salad topping.

Mackerel

Mackerel, another popular canned fish, is also low on the food chain, similar to sardines, making it a safer choice with lower levels of mercury and other contaminants. “Mackerel is packed with omega-3 fatty acids and is delicious when smoked, grilled, or added to salads with a tangy vinaigrette,” Carli notes. This flavorful, oily fish works wonderfully in tomato-based pasta dishes and can even be transformed into savory fish cakes.

Salmon

Salmon is a classic healthy fish option, offering exceptional nutritional benefits when sourced responsibly. “Rich in omega-3s and vitamin D, salmon is versatile and has a mild, appealing taste,” Carli explains. She enjoys roasting or grilling salmon with lime juice and sriracha or a BBQ rub, but it’s also fantastic in salads, pastas, fish tacos, and tray bakes. Canned salmon is another convenient option, perfect for fish cakes or seafood salads.

Herring

Herring is an excellent choice for those seeking fish low on the food chain, as it’s small and reproduces quickly. “Herring is rich in omega-3s and vitamin B12, and is often enjoyed pickled or smoked,” Carli suggests. It’s also widely available canned and pairs well with whole grain crackers, Scandinavian-style salads, or sautéed with aromatic vegetables. Fresh herring fillets, especially when panko-crusted and shallow-fried, are a true delicacy.

Rainbow Trout

Rainbow trout, a favorite among fly fishermen, is a visually stunning fish with shimmering, colorful skin and deep orange flesh reminiscent of salmon. Though not as low on the food chain as some other options, Carli notes that “this mild, omega-3-rich fish has fewer contaminants compared to higher food chain fish due to its intermediate position.” Rainbow trout shines when pan-seared, roasted, or baked with garlic, herbs, and a touch of chili flakes, making it a culinary delight.

Anchovies

Despite their controversial reputation, anchovies are surprisingly flavorful and packed with nutrients. Since their tiny bones are edible, they provide an excellent source of calcium, along with protein, omega-3 fatty acids, selenium, and B vitamins. These versatile canned fish are ideal for enhancing homemade Caesar dressing, pasta puttanesca, brothy bean dishes, sauces, and marinades.

Cod

Lastly, we have cod, a flaky white fish. While it may be less familiar to those not from the east coast, it’s certainly worth trying. “Cod is lean, mild, and a great source of protein and B vitamins. It’s delicious baked with a touch of paprika or in a light tomato stew,” Carli explains. As a mid-tier fish on the food chain, cod contains fewer contaminants compared to top-tier fish like tuna.

How to Shop for Healthy Fish

This list serves as a helpful starting point for selecting healthier seafood, but many other options also meet these criteria. By following these guidelines, you can confidently navigate the fish counter and canned fish aisle:

• Choose smaller fish lower on the food chain for optimal nutrition and fewer contaminants
• Avoid pre-breaded and fried fish to reduce intake of sodium, saturated fat, and additives
• Check packaging or ask your fishmonger about the catch method and sustainability of the product
• Look for fish that have been third-party tested for mercury levels
• Seek out terms like pole-and-line-caught, pole caught, school caught, troll-caught, FAD-free, and free school for more sustainable wild fish
• Limit consumption of top-tier fish like swordfish, tuna, and marlin to avoid high mercury and contaminant levels
• Use resources like Seafood Watch to research your fish choices