Top 10 Healthiest Fish to Eat – Benefits and Nutritional Facts

Fish isn’t just something you throw on the grill during summer—it’s one of the most nutrient-packed foods you can put on your plate year-round.

But let’s be real—not all fish are created equal. Some come loaded with heart-loving omega-3s, while others bring more mercury than benefits. So how do you know which ones are worth your fork?

Here’s a breakdown of the 10 healthiest fish to eat, why they matter, what nutrients they pack, and how they can actually help your body thrive.

1. Salmon

Salmon often tops any “healthiest fish” list, and for good reason. This pinkish-orange catch is bursting with omega-3 fatty acids (around 8 grams of total fat in a 3.5-ounce serving, mostly the good stuff).

It’s also loaded with B vitamins (especially B12) plus vitamin D, selenium, and phosphorus.

Health Perks

• Heart Helper: Those omega-3s promote healthy blood pressure and help reduce triglycerides.
• Brain Boost: Omega-3 fats are crucial for cognitive function and may keep mental fog at bay.
• Strong Bones: Salmon’s vitamin D content helps maintain bone density.

Taste and Prep Tips

I love my salmon baked with a sprinkle of salt, pepper, a drizzle of olive oil, and maybe a few slices of lemon on top. You can also grill or pan-sear it for a crisp finish.

2. Mackerel

Mackerel is one of the most underrated fish out there. A 3.5-ounce serving is high in omega-3s—about 4,580 milligrams of combined EPA and DHA, which is pretty impressive.

You also get plenty of vitamin B12 and selenium.

Health Perks

• Cardiovascular Aid: The healthy fats in mackerel can reduce blood pressure and support healthy cholesterol levels.
• Energy and Metabolism: B12 helps with red blood cell production and overall energy.
• Powerful Antioxidants: Selenium fights oxidative stress in your cells.

Taste and Prep Tips

Mackerel has a richer, stronger flavor than many white fish. I enjoy it smoked or lightly grilled. Throwing it on a bed of leafy greens with a twist of lemon juice makes for a quick, nutrient-packed lunch.

3. Sardines

Sardines are small in size but massive in nutrition. They offer 1,463 milligrams of omega-3s in just 3.5 ounces, along with vitamin B12, vitamin D, selenium, and even a solid dose of calcium if you munch on the bones.

Health Perks

• Bone Strength: Sardines—bones and all—provide calcium and vitamin D for skeletal support.
• Brain Support: Again, those essential fats (DHA, EPA) help keep your brain sharp.
• Low Mercury Risk: Their small size means they don’t accumulate many toxins.

Taste and Prep Tips

I know sardines can be a bit…aromatic, let’s say. But if you toss them into a hearty tomato sauce, top them on toast, or combine them with fresh herbs, they turn surprisingly addictive.

4. Herring

Herring is another oily fish jam-packed with omega-3s (around 2,150 milligrams per 3.5 ounces). You’ll also find vitamin B12 and vitamin D in generous amounts.

Health Perks

• Heart & Anti-Inflammatory Effects: Omega-3s are known for balancing out inflammatory processes in the body.
• Possible Mood Booster: The high levels of healthy fats may be associated with improved mental well-being.

Taste and Prep Tips

Pickled herring is a classic in some culinary traditions, though it can be an acquired taste. If pickled isn’t your thing, try it grilled or pan-fried with a little onion and garlic.

5. Rainbow Trout

Rainbow trout is a freshwater favorite. In a 3.5-ounce serving, you get about 20.8 grams of protein, plus beneficial fats, B vitamins, phosphorus, and selenium.

Health Perks

• Sustainable and Safe: Farmed rainbow trout in the U.S. is considered a good environmental choice.
• Protein & Micronutrient Support: B vitamins help with energy production, and selenium supports thyroid function.

Taste and Prep Tips

Trout has a mild flavor compared to some oily fish. It’s lovely baked with fresh herbs or even pan-seared with a splash of white wine.

6. Anchovies

Anchovies are teeny-tiny powerhouses, each 3.5-ounce serving giving roughly 2,053 milligrams of omega-3s. They’re high in niacin, selenium, and calcium (when you eat the bones).

Health Perks

• Low Contaminant Level: Their tiny size means fewer toxins build up.
• Rich Flavor Enhancer: A little goes a long way, making it easy to incorporate them in dressings or sauces.

Taste and Prep Tips

I get it: anchovies can smell briny. But whisk them into Caesar dressing or melt them in olive oil before tossing with pasta, and you’ll be amazed at the depth they add. It’s that umami bomb you never knew you needed.

7. Cod

Cod is a lean white fish that offers about 16 grams of protein per 3.5-ounce serving. It’s low in fat and a solid source of vitamins B6, B12, phosphorus, and selenium.

Health Perks

• Mild, Family-Friendly Flavor: Many people prefer it because it’s not too “fishy.”
• Low Mercury: Perfect for routine meals.
• Easy on the Waistline: The lean nature of cod helps keep calorie counts lower.

Taste and Prep Tips

Cod’s neutrality lets you get creative. Bread it lightly for fish tacos, bake it in a lemon-garlic butter sauce, or steam it with veggies for a quick and healthy dinner.

8. Tuna (Light, Canned)

Light tuna—especially skipjack—offers a convenient way to boost protein intake (around 19 grams in a 3.5-ounce serving) plus some omega-3 fatty acids. It also delivers potassium, phosphorus, and selenium.

Health Perks

• Budget-Friendly & Versatile: Affordable, easy to store, and quick to prepare.
• Mercury Caution: Light tuna is safer than albacore because it generally contains lower mercury levels.

Taste and Prep Tips

Canned tuna can go into salads, sandwiches, wraps, or pasta dishes. My personal favorite is mixing it with plain Greek yogurt, diced celery, and a dash of black pepper for a lighter “tuna salad” spread.

9. Alaskan Pollock

Often featured in fish sticks and imitation crab, Alaskan pollock is a white fish with about 17 grams of protein per 3.5-ounce serving. It has a respectable amount of omega-3s and vitamin B12.

Health Perks

• Sustainable Source: Alaskan pollock fisheries are well-managed.
• Low in Fat: Great for those who want lean protein options.
• Mild Flavor Profile: Works for a variety of recipes.

Taste and Prep Tips

Pollock’s neutral flavor makes it fantastic in tacos or curries where spices can shine. You can also bread and bake it for a healthier spin on classic fish sticks.

10. Arctic Char

Arctic char is similar to salmon and trout in both taste and nutrition. It’s a solid source of protein, omega-3s, vitamins D, B12, and selenium.

Health Perks

• Eco-Friendly Farming: Arctic char is frequently raised in systems considered planet-friendly.
• Bone Health and Beyond: Vitamin D helps your body use calcium effectively, and B12 supports red blood cell formation.

Taste and Prep Tips

This fish can be cooked just like salmon. I like to grill it with a simple salt-and-pepper rub or bake it with lemon zest and fresh thyme.

General Health Benefits of Eating Fish

There are way more advantages than just good-tasting meals. Here’s a quick highlight reel of how fish can contribute to an overall lifestyle upgrade:

• Heart Health: Omega-3s lower inflammation, help stabilize heart rhythms, and may help keep arteries in better shape.
• Brain Function: Those same fatty acids are key for maintaining cognitive function and might lower the odds of age-related decline.
• Nutrient Density: Vitamins and minerals in fish (like vitamin B12, vitamin D, and selenium) are essential for energy, immunity, and more.
• Weight Management: High protein content can reduce snacking urges by promoting fullness. Lean fish, such as cod or pollock, keeps calories in check, while fatty fish may even boost your metabolic rate.
• Eye Health: Omega-3-rich fish (hello sardines and salmon) helps protect vision and may reduce the risk of issues like age-related macular degeneration.
• Anti-Inflammatory Effects: Chronic inflammation is linked to a range of diseases, and fish with ample EPA and DHA can help tamp that down.
• Improved Mood: Studies suggest regular seafood intake may reduce the odds of depression. Some research also links fish-rich diets with better outcomes for those on antidepressants.
• Bone Health: Fish that provide vitamin D (such as salmon, sardines with bones, and Arctic char) are beneficial for maintaining strong bones.
• Skin and Hair: The combination of protein and healthy fats can support glowing skin and stronger hair.
• Pregnancy Support: Nutrients like omega-3 fatty acids, iodine, and choline are crucial during pregnancy. Sticking to low-mercury options is vital in this stage.

Tips for Choosing and Preparing Fish

A few pointers can make a massive difference in making fish part of your routine:

• Pick Sustainable Sources: Seek out fish labeled “wild-caught” or “responsibly farmed” to cut back on contaminants and support eco-friendly practices.
• Watch Out for Mercury: High-mercury types (like king mackerel and swordfish) should be limited. Focus on safer picks: salmon, sardines, trout, anchovies, and canned light tuna.
• Cook Light: Grilling, baking, steaming, or poaching keeps nutrients intact and avoids adding unnecessary fats.
• Mind the Sodium: Canned fish and smoked fish can have extra salt. Try low-sodium options or rinse them briefly under water to remove some of that sodium.
• Keep It Simple: Fresh herbs, lemon juice, a sprinkle of spices, or a drizzle of good olive oil can really bring out a fish’s natural flavor. No need for complicated sauces.

A Quick Nutrient Comparison Table

Final Thoughts

Fish checks off so many nutritional boxes that it’s honestly a shame to miss out on it. From succulent salmon to mild, family-friendly cod, there’s a flavor profile for pretty much any palate.

The key is choosing omega–3–rich varieties when you can, focusing on eco-friendly sources, and using gentle cooking methods to maintain the beneficial nutrients.

And hey, if you ever want a customized shopping list or a handful of recipe ideas that star these nutrient-packed swimmers, I’m more than happy to help you brainstorm.