Healthy Fish to Eat as Part of a Well-Balanced Diet

Why Are Fish So Healthy?

Eating fish on regularly is a great way to lose weight, to prevent cardiovascular disease, and to support a healthy brain. Unlike other sources of protein, such as beef and pork, fish are low in fat and high in nutritional benefits. The omega-3 content, in particular, is one of the best reasons to consume fish regularly. Americans generally consume omega-6 fatty acid disproportionately to omega-3 oils, as much as 17 times too much. According to the Chippewa Ottawa Treaty Fishery Management Authority, enjoying fish for dinner only two times a week can help to balance omega levels.

When consuming seafood regularly, it is important to pay attention to what fish you are eating — go for those that are high in nutrients, especially the omega-3 fatty acids, and have low levels of mercury. When choosing your dinner tonight, consider this list of healthy fish to eat.

Wild Salmon

From coho to sockeye, wild salmon is one of the most nutritious types of fish. It is one of the best sources of omega-3 fatty acids with close to the daily recommended requirement in one four-ounce serving. Salmon is also very high in tryptophan, which is an important amino acid for managing serotonin levels. There is more than 100 percent of the daily requirement of vitamin D as well, which is important for the absorption of calcium. Wild salmon is also a good source of several B vitamins, which are important for growth, energy production, and nervous system well-being. This type of fish is also high in magnesium, which is necessary for bone, nerve, and heart health; and, selenium, which acts as a protective antioxidant.

While fish and other seafood are a low-fat, healthy source of protein, fish with high mercury levels should only be consumed in moderation. Mercury can accumulate in the body. Avoiding high-mercury levels is particularly important for pregnant women and children. According to the Natural Resources Defense Council (NRDC) salmon is one of the types of fish with the least amount of mercury.

While wild salmon is an incredibly healthy type of fish, beneficial enough to consume weekly, it is important to consume wild salmon, not farmed fish. Farmed salmon tends to contain high amounts of PCB’s, which are toxins that are known to cause serious long-term health effects.

Freshwater Trout

Freshwater trout is another very healthy fish that is safe to consume on a regularly. Rainbow trout, which is a mild, sweet variety, is often

farm-raised in concrete troughs filled with clean, fresh water. This variety is also very high in omega-3 fatty acids and low in mercury. It is a good source of B vitamins as well as selenium. Unlike wild salmon, farmed freshwater trout is a renewable resource, so not only is this fish healthy to eat, but it is also environmentally-friendly. There is a small amount of PCB’s in farmed trout, but the levels are small enough that having this fish about three times a month is safe, even for children.

Herring

Herring, like other fatty fish such as salmon, mackerel, and anchovies, is very high in omega-3 fatty acids. It is also a great source of the other nutrients that are typically found in fish — vitamin D, selenium, and vitamin B12. Herring is a smaller fish that has lower levels of mercury. It is on NRDC’s list of fish to enjoy.

Anchovies

Anchovies are another type of oily fish that is very high in omega-3 fatty acids. They do have a bad reputation, not because of nutritional value but because of the intense flavor. Anchovies are, however, one of the best foods to eat to capture the essence of the fifth taste, umami. They are also very low in mercury and can be safely eaten regularly.

Pacific Sole

Also on the list of low-mercury fish, this healthy seafood is a great low-fat source of protein, calcium, selenium, vitamin D, and other nutrients. It is very rich in omega-3 fatty acids, making it another winner for a heart-healthy diet. Another benefit of this healthy fish is that it is not over-fished; you can feel comfortable consuming sole regularly.

Cod

This cold water fish is an excellent source of omega-3 fatty acids, vitamins B6, B12, and D, selenium, and tryptophan. While cod is one of the best fish choices in terms of nutritional benefits it should only be consumed in moderation as it has moderate levels of mercury, and due to its popularity it, has been over-fished and cod populations are too low.

Tilapia

This mild, white fish is also on the NRDC’s list of fish with the least amount of mercury. It is a good source of selenium, B vitamins, and other nutrients with very little fat or calories per serving. One of the more inexpensive and easy to cook fish on the market, tilapia is very popular. While this is one of the healthiest fish, it is important to keep in mind that it doesn’t have the same benefits as other types of fish that are higher in omega-3 fatty acids. Tilapia actually has more omega-6 fatty acids than omega-3’s. To counteract this, make sure you are eating a variety of fish, rotating tilapia with wild salmon, haddock, trout, and other types.

There are so many options to choose from when looking for a healthy fish to eat. Try consuming two serving of fish per week. Alternate between different types, enjoying a piece of wild salmon with rice and diced anchovies on a salad one week, and then baked cod and roasted trout the next. While these are all some of the healthiest types of fish, it is important to cook with healthy methods like baking, grilling, and steaming more often than frying.

References

World’s Healthiest Foods https://www.whfoods.com/genpage.php?tname=foodspice&dbid=104

NRDC’s Consumer Guide to Mercury in Fish https://www.nrdc.org/health/effects/mercury/guide.asp

MotherNature https://www.mothernature.com/Library/Ency/Index.cfm/Id/1979001

Freshwater Fish Health Benefits <www.1836cora.org/pdf/freshwaterfishbenefits.pdf>

Hobson, Katherine. “11 Best Fish: High in Omega 3’s and Environment-Friendly.” (US News Health) https://health.usnews.com/health-news/diet-fitness/slideshows/best-fish/9

Yoon, Howard. “Give Anchovies Another Chance.” (NPR) https://www.npr.org/templates/story/story.php?storyId=111536466

National Oceanic and Atmospheric Administration https://www.nmfs.noaa.gov/fishwatch/species/dover\_sole.htm

photo by Jeffrey Allen

photo by Girl Interrupted Eating

photo by Timothy Vollmer