How to eat fish in a healthy way?

The American Heart Association recommends eating fish at least twice a week to promote a healthy heart. This guide provides comprehensive advice on how to eat fish in a healthy way, from selecting the best varieties to preparing them in ways that maximize nutritional benefits while minimizing health risks.

Quick Summary

This article details optimal fish choices, including high-omega-3 and low-mercury options, and explores healthy cooking techniques like baking, steaming, and grilling over deep-frying. It also offers essential safety tips for preparing and handling seafood, plus advice for specific groups like pregnant women.

Key Points

• Choose Fatty Fish: Opt for salmon, sardines, and mackerel for maximum omega-3 intake.

• Avoid High-Mercury Species: Limit or avoid shark, swordfish, and bigeye tuna, especially if pregnant.

• Prioritize Healthy Cooking: Bake, steam, or grill fish to preserve nutrients and avoid unhealthy added fats.

• Practice Safe Handling: Trim fat and skin, and cook fish thoroughly to minimize contaminant exposure and prevent illness.

• Eat 2-3 Servings Per Week: The American Heart Association recommends at least two servings of fish weekly for heart health.

• Buy from Reputable Sources: Choose fish from trusted sellers and consider sustainably sourced options.

Fish and seafood are nutritional powerhouses, providing high-quality protein, essential vitamins, minerals, and a rich source of omega-3 fatty acids. The health benefits are vast, from supporting brain function and lowering blood pressure to reducing the risk of heart disease and stroke. However, not all fish are created equal, and how you prepare it can significantly impact its healthiness.

Choosing the Healthiest Fish

Making smart choices at the fish counter is the first step towards a healthy fish-based meal. The healthiest fish to eat are typically those high in omega-3 fatty acids and low in environmental contaminants like mercury.

High in Omega-3s

Omega-3s are vital fats that the body cannot produce on its own. Fatty fish are the richest source and are essential for heart and brain health.

• Salmon: A versatile and popular choice, salmon is loaded with omega-3s and is available wild-caught or farmed. Wild-caught may have slightly higher omega-3 levels.
• Sardines: These small, canned fish are a cost-effective and nutrient-dense option. Since you eat the bones, they are also a great source of calcium.
• Mackerel: Rich in healthy fats and protein, mackerel can be purchased fresh, canned, or smoked.
• Herring: A fatty fish that is also high in long-chain omega-3s, helping to prevent heart disease.
• Trout: A good source of omega-3s and vitamin B12.

Low in Mercury

Some larger, predatory fish accumulate higher levels of mercury over their lifespan. The FDA and EPA provide guidance on how to choose lower-mercury options.

• Best Choices (2–3 servings/week): Salmon, shrimp, cod, canned light tuna, and catfish.
• Good Choices (1 serving/week): Halibut, canned white (albacore) tuna.
• Choices to Avoid: Shark, swordfish, king mackerel, and bigeye tuna, especially for pregnant women, young children, and those trying to conceive.

Healthiest Cooking Methods

How you cook your fish can drastically change its nutritional profile. Certain methods help preserve the delicate omega-3 fats, while others, particularly high-heat frying, can damage them.

Optimal Cooking Techniques

• Baking: Cooking fish in the oven with minimal added fat, like a little olive oil, lemon, and herbs, preserves moisture and nutrients. Wrapping it in parchment paper or foil is an excellent way to lock in flavor and moisture.
• Steaming: A very gentle method that cooks fish with heated water vapor. It requires no added fat and preserves both the natural flavor and water-soluble nutrients like B and C vitamins.
• Poaching: Gently simmering fish in a flavorful liquid such as broth or wine is ideal for delicate fillets, as it keeps them moist and tender without adding calories.
• Grilling: A low-fat option that adds a smoky flavor. Grilling on foil or parchment can prevent sticking and minimize the formation of harmful compounds that can occur with high heat.
• Sautéing: Pan-frying with minimal amounts of healthy oil, like olive or avocado oil, is a better alternative to deep-frying. Using a non-stick pan reduces the need for excessive fat.

Methods to Avoid or Limit

• Deep-Frying: This method dramatically increases the calorie and fat content and can destroy beneficial omega-3 fatty acids. Commercial frying oils, in particular, can introduce unhealthy trans fats.
• Excessive High-Heat Cooking: Extreme temperatures, especially over an open flame, can create harmful compounds. Using marinades and avoiding charring can help mitigate this.

Essential Handling and Preparation Tips

Safe handling and preparation are crucial to prevent foodborne illness and minimize exposure to contaminants. Always purchase fresh fish from reputable sources and keep it refrigerated.

• Trim and Fillet: Before cooking, trim off any visible fat, skin, and organs, as some chemicals can accumulate in these areas.
• Avoid Cross-Contamination: Use separate cutting boards and utensils for raw fish to avoid contaminating other foods.
• Cook Thoroughly: Ensure all fish is cooked completely to kill any harmful bacteria or parasites.
• Discard Drippings: Throw away any juices or drippings from cooked fish, especially if you suspect contamination.

Comparison of Cooking Methods

Cooking Method	Benefits	Drawbacks	Best for...
Baking	Preserves nutrients, uses minimal fat, locks in moisture	May not yield crispy skin	Flaky white fish, salmon fillets
Steaming	Maximum nutrient retention, no added fat, light texture	Can result in bland flavor if not seasoned well	Delicate fish like cod or tilapia
Grilling	Low-fat, adds smoky flavor, excess fat drips away	Risk of harmful compounds if charred	Firmer fish fillets like salmon or swordfish
Deep-Frying	Crispy texture, can be flavorful	High in calories and unhealthy fats, destroys omega-3s	Not recommended for health reasons
Poaching	Keeps fish moist and tender, minimal fat	Milder flavor, best for specific fish types	Lean, delicate fish such as sole or cod

Conclusion

Eating fish is a cornerstone of a healthy diet, providing a wealth of omega-3 fatty acids and other vital nutrients. By making informed decisions about the types of fish you consume, prioritizing healthier cooking methods like baking, steaming, and grilling, and practicing safe handling, you can maximize the benefits while minimizing potential risks. Incorporating a variety of low-mercury, high-omega-3 fish into your diet two to three times per week is a simple yet powerful strategy for long-term health. For more detailed information on contaminants and seafood recommendations, consult resources like the FDA's guidance on mercury in fish.

References

• American Heart Association. (2024). Fish and Omega-3 Fatty Acids.
• National Health Service (NHS) UK. (2024). Fish and shellfish.
• Healthline. (2022). What Is the Healthiest Way to Cook Fish?.
• Johns Hopkins Medicine. (2025). Healthy Fish to Eat.
• U.S. Environmental Protection Agency (EPA). (2025). Guidelines for Eating Fish that Contain Mercury.

Frequently Asked Questions

How often should I eat fish for health benefits?

For optimal health benefits, including reduced risk of heart disease, the American Heart Association recommends eating at least two servings of non-fried fish, particularly fatty fish high in omega-3s, per week.

Is canned tuna a good source of omega-3s?

Yes, canned tuna is a source of omega-3s, but choose canned 'light' tuna over 'white' (albacore) to reduce mercury intake. Pregnant women should limit canned albacore tuna due to higher mercury levels.

What is the healthiest way to cook fish?

Baking, steaming, poaching, and grilling are among the healthiest cooking methods. These techniques require minimal added oil and help preserve the fish's natural nutrients, including delicate omega-3s.

How can I reduce my exposure to mercury in fish?

To reduce mercury exposure, choose smaller, lower-mercury fish like salmon, sardines, and tilapia. Limit or avoid large predatory fish such as shark and swordfish, and consume a variety of fish from different sources.

Are farmed fish as healthy as wild-caught fish?

Both farmed and wild-caught fish can be healthy options. Some farmed fish can have higher omega-3 levels due to their diet, while others worry about antibiotics. Wild-caught may be leaner but can carry higher mercury levels. Checking for certifications like the Aquaculture Stewardship Council (ASC) can help.

Can I eat fish while pregnant?

Yes, but with caution. Pregnant women should eat 2–3 servings of low-mercury fish per week, opting for 'best choice' options like salmon, shrimp, and cod. They should avoid raw fish and high-mercury species like shark, swordfish, and king mackerel.

What are some easy, healthy fish recipe ideas?

Simple, healthy recipes include baked salmon with lemon and herbs, steamed cod with ginger and scallions, grilled fish tacos with low-fat toppings, or a salad with canned sardines.