Like marmite, raw tomatoes and coriander, fish is one of those polarizing foods. Some people love fish, while others “don’t like fish” and cringe when you recommend a seafood restaurant or recipe.
Of course, if you don’t like someone in your family or friends, there’s a good chance they haven’t met their BFF (Best Fish Friend) yet. Many aren’t “fishy” at all, notes Valerie Agyeman, RD, a women’s health dietitian and founder of Flourish Heights Virtual Nutrition Counseling Services. Incorporating mild fish into pasta, pizza, and tacos can open up the minds of picky eaters. “I think it’s always a great idea to add seafood to your favorite foods,” says Agyeman.
And it’s worth trying because fish is “rich in vitamins and nutrients that can help lower blood pressure and reduce the risk of heart attack and stroke,” says Grace DeRoca, national spokeswoman for the Academy of Nutrition and Dietetics. These include omega-3 fatty acids, vitamin D, riboflavin, calcium, iron, zinc, magnesium, and potassium. Never mind that health organizations such as the NHS recommend eating fish twice a week. “Fish is a high-quality, lean protein to add to your diet to maintain healthy muscles, bones, tissue, and skin,” she says.
However, some people avoid eating fish due to sustainability concerns or fear of ingesting mercury, a neurotoxin that is particularly harmful to pregnant women and young children. Mercury can be a problem with larger fish. However, most types of commonly sold fish are healthy to eat several times a week. “It is always best to look for sustainable seafood certifications such as MSC to ensure a safe, healthy and responsible seafood supply,” says Agyeman.
The NHS says women who are or may become pregnant should avoid:
- swordfish
- marlin
- shark
- raw shellfish
- Cold-smoked or salted fish (such as smoked salmon or gravlax in sushi). However, if it is not cooked until steaming.
Inspired? Check out these 15 super healthy fish options to incorporate into your rotation. (These are in no particular order. What’s healthiest for you depends on what your body needs and what the rest of your diet is like. If mercury is a concern, find out how to reduce your exposure to mercury.)
1. Salmon
Salmon is a very popular fish, and this fatty fish (particularly wild-caught salmon) has a “good” kind of fat and is rich in calcium and vitamin D, DeRoca says. “This is because wild-caught salmon is found in its natural habitat and is therefore less exposed to contaminants and processed fish feed,” she says.
2. Tuna
When it comes to everyday convenience, nothing beats tuna. Open a pouch or single-use can and toss it in a salad for a quick lunch. “Tuna is rich in omega-3 fatty acids, vitamin D, and the mineral selenium, which acts as a powerful antioxidant in the body,” says Agyeman. “Antioxidants protect the body from oxidative stress and cell damage.” But don’t make tuna your only fish, as most fish have high mercury content, DeRoca points out. In general, the larger varieties (of any fish) contain more, and when it comes to tuna, that means less yellowfin, yellowfin tuna, and albacore. “Instead, choose smaller fish like bonito, which is chunky tuna that comes in cans,” she says.
3.Cash on delivery
Cod is a great fish to serve to beginners, DeRoca says. “The flavor is mild, so even picky eaters and children will enjoy it.” Cod is widely loved and is often used in fish and chips (delicious!). When grilled or baked, cod becomes low in fat and naturally rich in protein.
4. Sardines
The sardines are do not have Perfect as a starter fish. Because it’s “fishy”. This small fish has a strong taste, but is great for your health, says Agyeman. “Sardines have small edible bones and are a good dairy-free source of calcium,” she says, and they also contain iron and selenium. “Sardines and crackers are one of my favorite midday snacks to keep me full and energized.” They’re also delicious with pasta with tomato sauce or with lemon and garlic.
5. Halibut
“Halibut is a firm-fleshed, mild-flavored white fish,” DeRoca says, and it’s also kid-friendly (try grilling it or using it in fish sticks). It is an excellent source of selenium, phosphorus, magnesium, and vitamins B6 and B12.
6. Eel (also known as eel)
Eel is much loved in Japan and is rich in vitamins, minerals, protein, and other important nutrients. “Eel is also thought to have the highest amount of unsaturated fatty acids of any other marine animal. The omega-3 fatty acids found in eel may help improve blood pressure, lower cholesterol, and maintain bone health,” says DeRoca. “This and vitamin A are thought to reduce wrinkles and keep skin supple.” Look especially for Japanese eel.
7. Oysters
As if we needed an excuse to test whether this shellfish is actually an aphrodisiac!Oysters aren’t for beginners, but their salty, slimy bites are so good that patrons flock to the raw bar. “Oysters are rich in zinc, which supports the body’s ability to fight colds, viruses, and other bugs that cause illness,” says Agyeman. Or try cooking them in a stew, DeRoca says. It’s also good for the environment. “Seashells are a good source of calcium and, when used in the garden, can help create strong plant bark and balance the pH of the soil,” she added.
8. Herring
Not only are these silvery fish affordable and rich in omega-3s, DeRoca says herring has minimal mercury content, making it one of the cleanest and safest ocean fish to eat. “Herring is an excellent source of vitamin D. For people who don’t get enough sunlight, herring can be an ideal solution to keep the body at recommended levels of vitamin D.”
9. Shrimp
Tacos have shrimp in them. You can eat it anytime. Although shrimp are more of a crustacean than a fish, “shrimp is high in protein, has a light flavor, and can be enjoyed by kids and adults at any time of the day,” says Agyeman. “It’s also a good source of iodine and selenium, which supports a healthy thyroid and proper metabolism.” It’s not as high in omega-3 fatty acids as other options, but it’s low in mercury and calories, and high in protein.
10. Scallops
These shellfish have a pleasant texture and delicate flavor. Once you remove the shells (this is how scallops are usually sold), DeRoca says it’s easy to prepare them. “Be careful not to overcook it. It’s easy to overcook it. A quick sear in a hot pan will cook it perfectly.” It ranks as sustainable among various wild and farmed varieties because of its low mercury content, she added. Agyeman says it’s also a good option for picky eaters.
11. Clams
Agyeman likes these shellfish because they are rich in vitamin B-12, which is essential for healthy blood cells, nerves, and brain function. DeLoca agrees. “One of the biggest benefits of clams is that their protein provides several essential amino acids. These amino acids cannot be made by the human body and must be obtained from dietary sources. One serving of clams provides more than 100% of the daily recommended intake of 11 amino acids, including all 9 essential amino acids.”
12. Crab
Despite its luxurious reputation, it doesn’t have to be reserved for special occasions. “Depending on the variety, crab contains 80 to 100 calories per 85g serving, 16 to 20g of protein, and 350 to 400mg of omega-3 fatty acids,” she says. When it comes to sustainability, crab is the “best choice.”
13. Pollock
Pollock is primarily caught along the western and southern coastlines of the British Isles, and its mild flavor and light texture make it the type most commonly used to make fish sticks and other battered fish products that children love. It’s also one of the more affordable dishes, and because it naturally incorporates the flavors of marinades and spices, it lends itself well to many dishes, DeRoca says. “But the shining star in walleye is the omega-3s, which contain 50 to 1,000 milligrams of omega-3 per serving,” she added.
Stephanie (she) is the editor-in-chief of Prevention magazine and director of the Hearst Health Newsroom. She has covered women’s physical and mental health, fitness, nutrition, sexuality, parenting, and more for national publications for decades. She’s also a best-selling author, a mother of twins and a mini schnauzer, and drinks too many sodas.
Mel is a Senior Food & Drink Writer at Good Housekeeping UK. We cover all the delicious new products coming out, write about food and drink topics, and curate gift guides of the best gourmet products to buy. In addition to that, she is also involved in the development and creation of cocktails for GH and holds a WSET Level 2 in Wines and Spirits. She knows a thing or two about great food, having been part of the Good Housekeeping Institute’s food testing team for over four years before moving to the digital side. In her spare time, she can be found scouring supermarket shelves for new and exciting ingredients to experiment with in the kitchen.
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