The Healthiest Eight Varieties of Fish to Eat

October 19, 2020

October is National Seafood Month. This month-long celebration highlights the commercial and recreational fishing industries and its positive impact on the economy. That’s great news, because fish are good for you! Doctors and dieticians almost always advise: “Eat more fish,” and the American Heart Association recommends eating fish at least two times per week as part of a healthy diet. But we are also hearing more and more about the importance of where our fish come from, the possibilities of mercury poisoning in some kinds of fish, if they’re sustainable or not, the dangers of overfishing, etc.

There are many fish in the sea (and in rivers and lakes), so which fish should you eat? Are some fish healthier than others? Are some fish not good to eat? Bottom line: Which are the “best” fish to eat? “All types of fish are good sources of protein and B vitamins,” says Julia Zumpano, RD, LD, a registered dietitian specializing in nutrition therapy for preventive cardiology and rehabilitation at the Center for Human Nutrition, Cleveland Clinic, Cleveland, Ohio. “These fish [listed below] are high in an essential fatty acid, omega-3 fatty acid, which has several health benefits. It reduces blood pressure, inflammation, triglycerides, platelet aggregation, arterial plaque formation, and the risk of blood clots. And it raises HDL cholesterol.”

Omega-3 fatty acids are found in every kind of fish, but they are especially high in fatty, oily fish. Because many of these fish live in cold waters, the meat has a high fat content and is rich in fatty acids—healthy polyunsaturated fats. But, they’re low in saturated fat and high in protein. These fish are also good sources of vitamin D, selenium, phosphorus, iron, and iodine.

Zumpano recommends the following eight varieties as being “the healthiest options”:

Salmon. The flesh of this oily fish has a characteristic orange to red color. Salmon is a rich source of omega-3 fatty acids, B vitamins (especially vitamin B12 at 133% daily value [DV]), selenium, and phosphorus.
Mackerel. Another oily fish, mackerel is a rich source of omega-3 fatty acids, vitamin D, magnesium, and phosphorus. However, fresh mackerel spoils quickly, and unless properly refrigerated or cured, it should be eaten on the day it’s caught.
Herring. Highly rich in vitamin B12 (570% DV), herring is also a good source of niacin, vitamin B6, vitamin D, and phosphorus. Like other oily fish, it’s an excellent source of omega-3s. Herring is prepared in a variety of ways, such as pickled, dried, smoked, or salted.
Tuna. A saltwater fish, fresh tuna is notably featured as sushi. Canned tuna has been a food staple for more than a century. In the United States, canned “white meat tuna” is made exclusively of albacore. Canned light tuna is high in protein and a rich source of phosphorus and vitamin D.
Lake trout. Freshwater trout is low in calories but high in protein, so it’s a fantastic option for those who are watching their weight. A healthy source of omega-3 fatty acids, trout is also naturally rich in B vitamins (thiamin, riboflavin, and niacin), vitamin D, phosphorus, and iron. Trout is also a good dietary source of iodine.
Freshwater whitefish. Dwelling deep in icy northern lakes, whitefish have a high fat content and loads of omega-3 fatty acids. Although related to salmon, the flesh of raw whitefish is almost pure white (as its name implies).
Halibut. Noted for its firm texture and clean taste, halibut is a good source of protein. It’s also rich in selenium, phosphorus, vitamin D, and several B vitamins (niacin, vitamin B6, and vitamin B12).
Bass. Bass is a general term that encompasses a large number of fish, both freshwater and seawater. Popular species of bass include striped bass, largemouth bass, and sea bass. Like other fish on this list, bass are rich in omega-3s and protein. Bass are also a good source of manganese, phosphorus, and vitamin B12. However, some varieties of sea bass are over fished, so do your research, and pick one that isn’t.

Now that you have your fish, make sure to prepare it in a healthy way. So what are the healthiest ways to prepare fish? “Dry cooking methods are best, such as grilling, broiling, roasting, air frying, or poaching,” Zumpano recommended. “If you choose to sauté, limit it to a small amount of extra virgin olive oil on the lowest heat possible.”

To add flavor to dry cooking methods, remember that citrus pairs well with fish, she added. Use lemon, lime, or orange along with fresh herbs.

What about, say, fried fish? Or maybe, fish and chips? “No! Fried fish generally has a very thick breading on it (to prevent the fish from falling apart in the deep fryer), and the unhealthy oil is absorbed into the breading,” Zumpano said. “A traditional fish and chips dinner can have over 1,400 calories, 90 g fat, and 2,000 mg sodium. In comparison, a burger and fries dinner provides less calories, fat, and sodium.”

So, at your next backyard barbecue, grill or broil one of these eight healthy fish instead.

—
Photo Credit: Maria Uspenskaya / Shutterstock.com

Written by: Vipology Staff Writer

American Heart Association Bass fish Eight healthiest fish to eat Freshwater whitefish Halibut Herring Julia Zumpano RD LD Lake Trout Mackerel National Seafood Month Omega-3 fatty acids in fish Salmon Tuna

Rate it

Fashion

Christian Siriano’s “Vote” Print for Spring 2021 is showing up everywhere Now

With the 2020 Presidential election quickly approaching, celebrities are encouraging voters to cast their ballots in many different ways. One popular approach: wearing a timely print straight off the Spring 2021 runways. At his most recent runway show during September's New York Fashion Week, Christian Siriano presented a puff-sleeve, floor-length gown with a bold, all-over "vote" graphic, repeated in a caution tape-like format on a simple black background. The look came complete with a matching face mask. […]

October 19, 2020