A balanced diet requires a healthy mix of carbohydrates, fibre, vitamins, minerals and protein. While carbs serve as the key source of energy for our bodies, proteins are equally important. They are the building blocks of our bodies, used to build + repair muscles and bones while providing energy as well.
Fish is a lean, healthy, and high-protein food. Fish contains all-important Omega-3 fatty acids, which are essential fats that our bodies cannot produce on their own. There are all kinds of fish available for consumption, and you might have trouble figuring out the best fish to eat. Should you choose saltwater or freshwater fish? Should you choose oily fish or white fish? And how often should you eat fish?
Several nutritionists and medical practitioners say you can eat easily eat fish twice a week. And oily fish, like salmon, tuna, mackerel and sardines, are considered among the best fish to eat since they contain good amounts of heart-heart and brain-health boosting Omega-3 fats that are essential to your health.
Smaller fish and white fish like anchovies, herring, tilapia, catfish, and others, also contain essential vitamins and minerals and contribute to good bone health. However, not all fish are created equal - and some are more beneficial than others. Here is a list of some of the other types of best fish to eat for your health.
Salmon is one of the best fish to eat for both its high levels of Omega-3 fatty acids and its high protein quotient. A 200-gram serving of salmon contains 44 grams of protein, which provides you with a good source of energy to keep you going. Preferably, choose wild salmon over farmed and canned salmon. Smoked salmon contains plenty of Omega-3s and protein, but also has fairly high levels of sodium, so try not to make it the main form of salmon you consume.
Tuna is sometimes called the chicken of the sea because of its meaty and firm texture. Due to its firmness and mild taste, tuna is a favourite of many. And thanks to its nutrient quotient, it is also one of the best fish to eat and cook with. Canned tuna tends to have high levels of sodium and mercury, so opt for fresh tuna wherever possible. Tuna is a healthy and oily fish that also provides B-vitamins, like niacin and B12, and selenium.
Mackerel is an oily fish with greyish to blackish skin that is rich in protein, selenium and healthy fats. Smoked and canned mackerel and widely available and quite popular, but these shouldn’t be consumed on a daily basis. Fresh mackerel is one of the best fish to eat: it is an excellent source of vitamin B-12 and also contains iron, niacin, riboflavin, vitamin B6, magnesium, phosphorus, folate, and selenium.
Similar in look and feel to mackerel, sardines are small, oily and one of the best fish to eat. Sardines contain Omega-3 fatty acids and vitamins, calcium and minerals that promote bone health. Sardines have small and soft bones and skin which can be eaten, making them a type of fish that can be consumed in its entirety.
Anchovies are a small and might variety of fish and one of the best fish to eat for heart health. Rich in omega-3 fatty acids, it has several benefits for the heart, including reducing triglyceride levels (a type of fat found in the blood), slowing plaque buildup in arteries, and reducing blood pressure. It can also lower the risk of stroke since anchovies can reduce blood clotting.
A fatty and oily fish similar to sardines, smoked herring is a popular preparation - but it is not one of the best fish to eat in this form, since it contains a lot of sodium. When prepared in a simpler form, herring is a healthy option, offering plenty of protein (20 grams of protein per 85-gram serving), Omega-3 fatty acids, Vitamin D and selenium. Herring also contains Vitamin B12 which supports brain function and nerve cell function. It also contains significant amounts of Vitamin A.
Cod is a white fish that is most popularly used in the British classic, fish and chips. While fish and chips are fried and bathed in oil, cod, when prepared the right way, is one of the best fish to eat and a healthy option. High in protein, low in fat and with a good amount of Vitamin B12, cod provides energy and supports the nervous system and cognitive function. Cod can also impact mental health and improve mood and depressive tendencies when incorporated into the diet.
Striped sea bass is a firm and flaky fish that’s full of flavour and can be prepared in a variety of ways. It contains all amino acids in good proportions and is also a great source of protein, Omegas, and fat-soluble vitamins A, D and E. It is one of the best fish to eat, but preferably choose wild, but farmed sea bass can also be consumed if you don’t have access to fresh-caught fish.
Trout is one of the best fish to eat and very versatile. It is a good source of protein, Vitamin B12, and Vitamin D and contains Omega-3 fatty acids. It is considered a safe fish to eat as it is generally contaminant-free, and also has a lower environmental impact.
Arctic char is part of the salmon family and similar to salmon, has a reddish to pink colour and a firm, flaky texture. It is a good source of Omega-3 fatty acids and can be prepared in a variety of ways, from grilled to poached and baked.
Fresh Gourmet Fish Meals Prepared by Chefs from Delicut
We know that it can get difficult figuring out the best fish to eat in your budget, shopping for fresh fish, cleaning it, prepping it and then getting down to cooking it in a healthy way.
Delicut takes care of it for you, with a wide range of ready to eat fish-based and seafood meals, delivered to your doorstep. Our team selects the highest-quality ingredients and uses ACF certified fish to prepare tasty and healthy meals, pre-portioned and delivered straight to you, when you need them.
Choose from some of the best fish to eat for your health, like salmon, sea bass and local wild fish, served with balanced portions of vegetables and rice/pasta. Check out our seafood bundle here and explore meal plans here.
1. What is the healthiest fish to eat?
If you are wondering which fish is good for health, then consider eating wild-caught fish of any kind first and foremost. Healthy varieties of fish should contain good amounts of protein, Omega-3 fatty acids and a combination of vitamins that help promote bone and brain health. Tuna, sardines, mackerel, trout, salmon, anchovies and trout are all tasty and healthy varieties and some of the best fish to eat.
2. What is the most unhealthy fish to eat?
In general, frozen fish and farmed fish is perhaps not the healthiest version of fish to eat, if you are looking at which fish is good for health. Certain kinds of fish can be dangerous and poisonous and are best avoided. In fact, many environmental organisations have advocated for taking certain kinds of fish off the menu for health and environmental purposes. The fish you should avoid include bluefin tuna Chilean sea bass, grouper, (due to high mercury levels), Orange roughy (since it is usually frozen) and farmed salmon.
3. What is the most toxic fish to eat?
There are many categories of fish that are dangerous because of their high mercury levels (Bluefin tuna, Chilean sea bass, grouper, etc) and some others that should be avoided because they are toxic or poisonous. Some of the toxic fish varieties you should avoid include imported shrimp (these are raised in farms where contamination is rife), yellow eel (usually contaminated with PCBs), imported catfish (most of it comes from Vietnam where antibiotics are used), farmed Atlantic salmon (again, full of antibiotics). Other types of farmed and toxic fish include king crab and caviar that is imported. Poisonous fish varieties to avoid include pufferfish, stonefish, lionfish, and boxfish.