10 Healthiest Fish to Eat and Why They Matter for You and the Planet
Smart seafood selections boost nutrient intake while protecting marine biodiversity.
Seafood is celebrated for its abundance of key nutrients like omega-3 fatty acids and lean protein, yet overfishing and pollution threaten ocean health and food safety. Fortunately, making smart choices about the fish we eat lets us boost our wellbeing while safeguarding aquatic ecosystems. This guide explores the 10 healthiest fish—highlighting their nutritional benefits, sustainability status, and practical tips for safe, delicious meals.
Why Eating the Right Fish Matters
Fish stands out in a healthy diet, providing:
- High-quality protein for building and repairing tissues
- Omega-3 fatty acids for heart, brain, and eye health
- Essential vitamins and minerals including D, B12, zinc, and selenium
But not all seafood is created equal. Concerns like mercury contamination, overfishing, and destructive fishing practices mean you need to choose carefully. Luckily, some fish provide outstanding nutrition, are responsibly harvested, and have lower levels of pollutants—making them the healthiest choices for both your body and the oceans.
The 10 Healthiest Fish You Can Eat
Based on expert recommendations, scientific research, and sustainability ratings, here are the 10 healthiest fish to put on your plate:
1. Pole-Caught Albacore Tuna (U.S. or Canadian Pacific)
Unlike tuna harvested with nets, troll- or pole-caught albacore tuna from the United States and Canadian Pacific are younger, smaller fish that haven’t accumulated much mercury. Their catch methods also reduce bycatch and environmental impact. Rich in protein and heart-healthy omega-3s, they make an ethical alternative to other tuna options.
- Nutrition highlights: High in protein, excellent source of omega-3s
- Sustainability tip: Look for the Marine Stewardship Council (MSC) label or search for American-caught brands
2. Wild-Caught Salmon from Alaska
Wild-caught Alaskan salmon is prized for its lean, clean omega-3s and low levels of harmful contaminants. Compared to farmed salmon, wild varieties are lower in saturated fats and do not contribute to issues like antibiotic use or ocean pollution from fish farms. Well-managed fisheries and certification programs help ensure you’re buying a sustainable product.
- Nutrition highlights: Exceptional omega-3 content, lean source of protein, vitamin D
- Sustainability tip: Choose salmon products labeled “wild” and certified by groups like MSC
3. Farmed Oysters
Oysters are nutritional powerhouses, offering zinc, vitamin B12, and omega-3s in abundance. Farmed oysters are a sustainable option because they don’t need wild fish feed, grow quickly, and even help clean the ocean by filtering water. Proper storage is key: keep them in a breathable bag covered with a damp towel, and avoid suffocating them in plastic.
- Nutrition highlights: High in zinc and vitamin B12, low in fat, good omega-3s
- Sustainability tip: Favor farmed oysters from reputable sources for best environmental benefit
4. Wild-Caught Pacific Sardines
Sardines are small, fast-growing fish low on the food chain. This means they accumulate minimal mercury and pollutants, making them especially healthy. They’re packed with omega-3s, calcium (especially when canned with bones), and vitamin D. Sardines are also abundant and harvested in ways that are easier to manage sustainably.
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- Nutrition highlights: Outstanding omega-3s, calcium, vitamin D, protein
- Ways to eat: Try them grilled, in salads, or on whole-grain crackers for a nutritious snack
5. Rainbow Trout (Farmed in U.S.)
Farmed rainbow trout from the U.S. are raised responsibly, with oversight that avoids antibiotics and chemicals. They offer delicate flavor, a flaky texture, and plenty of nutrients. Like other oily fish, they’re an excellent source of omega-3s, B vitamins, and protein.
- Nutrition highlights: Omega-3s, B vitamins, lean protein
- Sustainability tip: Look for U.S. farmed, not wild or imported trout for the healthiest, most sustainable option
6. Atlantic Mackerel (North Atlantic, Not King Mackerel)
This fast-growing fish delivers a big dose of omega-3s while having lower mercury risk compared to its cousins (avoid king mackerel, which is much higher in mercury). Atlantic mackerel is also rich in selenium and B12. Like sardines, they proliferate quickly and are fairly abundant.
- Nutrition highlights: High in omega-3s, selenium, vitamin B12
- Caution: Avoid Spanish or King mackerel, which tend to have high mercury levels
7. Anchovies
Tiny but incredibly nutrient-dense, anchovies are another excellent pick for both health and the environment. They’re low on the food chain, which keeps their contaminant levels minimal. Anchovies provide protein, omega-3s, calcium, and selenium in every bite. Their robust flavor shines on pizzas, salads, and pasta dishes.
- Nutrition highlights: Omega-3s, calcium, selenium, protein
- Eco-tip: Opt for wild-caught, MSC-certified anchovies when available
8. Wild-Caught Pacific Halibut
Pacific halibut is a mild-tasting, firm white fish that’s an excellent option for grilling and baking. Unlike its Atlantic relatives—many of which are overfished and contaminated—Pacific populations are better managed. Halibut provides protein, magnesium, niacin, and healthy fats.
- Nutrition highlights: Lean protein, magnesium, niacin, selenium
- Sustainability tip: Always choose halibut labeled Pacific; avoid Atlantic source due to overfishing
9. Arctic Char (Farmed)
Arctic char, closely related to salmon and trout, is nearly always farmed in land-based systems that minimize pollution and escape. Its omega-3 content is comparable to salmon, but with milder flavor and delicate flesh. It’s a low-mercury, environmentally friendly source of protein, vitamin D, and healthy fats.
- Nutrition highlights: Omega-3s, vitamin D, protein
- Best practice: Choose farmed Arctic char from reputable, environmentally sound sources
10. Mussels (Farmed)
Like oysters, mussels are shellfish that are great for you and the planet. They require no additional feed and filter water pollutants—improving water clarity. Mussels are rich in omega-3s, iron, vitamin B12, and protein. They’re also low in calories and easily adaptable to many recipes.
- Nutrition highlights: Omega-3s, iron, vitamin B12, protein, low calorie
- Sustainability: Farmed mussels are highly sustainable; favor U.S. or Canadian sources when possible
More Tips for Choosing Healthy, Sustainable Fish
- Favor American-sourced seafood for stricter environmental regulations and fresher quality
- Go low on the food chain: Smaller fish and shellfish generally accumulate fewer contaminants
- Try filter-feeding shellfish (clams, mussels, oysters): These help clean their environment
- Use reputable guides and certifications: The Marine Stewardship Council (MSC) and Monterey Bay Aquarium’s Seafood Watch app can help you choose responsibly
- Avoid highly contaminated and overfished species such as shark, swordfish, bluefin tuna, king mackerel, and Atlantic halibut
Contaminants to Watch For
Certain fish can accumulate levels of mercury, PCBs (polychlorinated biphenyls), and dioxins from polluted waters. Eating too much of these species can raise your risk for neurological and developmental issues, especially in children and pregnant women.
- High-risk fish due to mercury: Swordfish, king mackerel, shark, tilefish, bigeye tuna
- Best avoided or limited: Imported farmed catfish, Atlantic farmed salmon, orange roughy
- Safer options: U.S. farmed catfish, wild Alaskan salmon, sardines, shellfish
Cooking and Storage Tips
- Buy and store fresh fish cold and use within 1-2 days
- Don’t suffocate shellfish; keep them cold, moist, and in a breathable bag until cooking
- Experiment with canned fish—sardines, salmon, or anchovies—for affordable nutrition and convenience
- Get creative with recipes: Substitute salmon for tuna, enjoy Mediterranean-style mackerel, or steam mussels with garlic and herbs
Table: Healthiest Fish and Their Key Benefits
| Fish | Nutrition Highlights | Best Source/Type | Sustainability |
|---|---|---|---|
| Pole-Caught Albacore Tuna | Omega-3s, protein | US/Canadian Pacific | MSC-certified, pole/troll-caught |
| Wild Alaska Salmon | Omega-3s, Vitamin D | Wild-caught | MSC-certified, well-managed fishery |
| Farmed Oysters | Zinc, omega-3s, B12 | Farmed, US/Canada | Highly sustainable |
| Sardines | Omega-3s, calcium | Wild-caught | Abundant, low food chain |
| Rainbow Trout | Omega-3s, protein | US farmed | Responsibly farmed |
| Atlantic Mackerel | Omega-3s, selenium | North Atlantic, not King or Spanish | Fast-growing, sustainable |
| Anchovies | Omega-3s, calcium | Wild-caught | Small, plentiful |
| Pacific Halibut | Lean protein, magnesium | Wild Pacific | Better managed than Atlantic cousin |
| Arctic Char | Omega-3s, vitamin D | Farmed | Land-based, eco-friendly systems |
| Mussels | Omega-3s, iron | Farmed, US/Canada | Very sustainable, clean water |
Frequently Asked Questions (FAQs)
Q: Which fish should I absolutely avoid due to high mercury and contamination?
A: Avoid king mackerel, swordfish, shark, bigeye tuna, and tilefish. These species are high in mercury, which is especially harmful for young children and women who are pregnant or breastfeeding. Atlantic halibut and farmed salmon from some regions should also be avoided due to overfishing and contamination risk.
Q: What are “filter feeders” and why are they recommended?
A: Filter feeders, such as oysters, clams, and mussels, feed by filtering tiny particles (including pollutants) from the water, cleaning their environment. They don’t require wild-caught feed and can improve ecosystem health while providing high omega-3s and minerals in your diet.
Q: Is canned fish healthy?
A: Yes, canned fish like sardines, salmon, and anchovies retain their nutrients and make an affordable, versatile option. Look for wild-caught, sustainably labeled brands and rinse if concerned about added sodium.
Q: How often should I eat fish for optimal health?
A: The American Heart Association recommends two servings (about 8 ounces) per week of a variety of fish, especially those high in omega-3 fatty acids. Mix it up to reduce contaminant risk and maximize nutrient benefits.
Q: How can I tell if seafood is sustainable?
A: Look for third-party certification labels like the Marine Stewardship Council (MSC) or check regional sustainability guides, such as Monterey Bay Aquarium’s Seafood Watch. When possible, favor domestic U.S. or Canadian sources for tighter environmental controls.
References
- https://www.prevention.com/food-nutrition/healthy-eating/a20466141/how-and-where-to-buy-sustainable-fish/
- https://www.prevention.com/food-nutrition/a20467980/healthiest-fish/
- https://www.prevention.com/food-nutrition/healthy-eating/a20465760/3-ways-to-buy-healthy-sustainable-fish/
- https://www.prevention.com/food-nutrition/healthy-eating/a20444313/12-unhealthy-fish-to-avoid-eating/
- https://www.prevention.com/food-nutrition/a40979119/fish-oil-benefits/
- https://www.prevention.com/health/a20495843/how-to-avoid-arsenic-in-your-food/
- https://www.prevention.com/food-nutrition/healthy-eating/a64297964/healthy-aging-diet-study/
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