What are the best fatty fish besides salmon?

November 20, 2025 •

4 min read

According to the American Heart Association, we should all eat at least two servings of fish per week, with an emphasis on fatty varieties. While salmon is a well-known option, many other fatty fish besides salmon offer incredible nutritional benefits and culinary diversity.

Quick Summary

This guide explores nutritious and delicious fatty fish options beyond salmon, detailing their unique health benefits, flavor profiles, and ideal culinary uses. It includes sardines, mackerel, herring, trout, and anchovies, outlining their omega-3 content and other vital nutrients for a balanced diet.

Key Points

Mackerel: Rich in omega-3s, B12, and selenium; a flavorful, oily fish great for grilling or baking.
Sardines: Tiny, affordable powerhouses of omega-3s, calcium, and vitamin D, especially when canned.
Herring: An oily relative of sardines, high in omega-3s and vitamins, often enjoyed pickled or smoked.
Trout: Offers a milder flavor and similar nutritional profile to salmon, with farmed varieties being a sustainable choice.
Anchovies: Low in mercury, high in omega-3s, and packed with umami flavor; can be easily incorporated into sauces and dishes.
Variety is Key: Diversifying your intake of fatty fish ensures a broader range of nutrients and protects against the overconsumption of any single source.
Sustainable Choices: Many of these fish, particularly canned sardines and sustainably farmed trout, are excellent eco-friendly options.

Exploring Diverse Fatty Fish Options

While salmon often takes center stage in discussions about omega-3 rich foods, the ocean is full of equally potent and delicious fatty fish alternatives. Many of these options, such as mackerel, sardines, and herring, provide high-quality protein, essential vitamins, and minerals that contribute to a healthy diet. Incorporating a variety of fatty fish into your meal plan not only broadens your culinary horizons but also ensures a wider spectrum of nutritional intake.

Mackerel: A Nutritional Powerhouse

Mackerel is a rich, oily fish with a distinct flavor, and depending on the season, it can have an even higher fat content than salmon. Atlantic mackerel, in particular, is an excellent choice due to its high omega-3 content and lower mercury levels compared to its King mackerel counterpart. A single 3-ounce serving of Atlantic mackerel can provide over 1,000 milligrams of omega-3s, along with significant amounts of vitamin B12, selenium, and vitamin D. It holds up well to grilling, baking, or smoking and pairs beautifully with acidic flavors to cut through its richness.

Sardines: Tiny Fish, Mighty Benefits

These small, silver fish are packed with nutrients and are particularly beneficial when canned, as you consume the soft, edible bones, boosting their calcium and vitamin D content. Canned sardines are often more budget-friendly than fresh fish and provide a comparable, or even higher, amount of omega-3 fatty acids than salmon, gram for gram. They are also a great source of iron and vitamin B12. Their bold, savory flavor makes them a great addition to salads, pasta sauces, or mashed onto whole-grain toast.

Herring: The Versatile Oily Fish

Herring is a close cousin to sardines and is another wonderfully oily fish rich in omega-3s, high-quality protein, and vitamins D, B12, and A. It is a versatile fish, often found smoked, pickled, or fresh. Pickled herring is a staple in many Northern European cuisines and can add a flavorful kick to salads or as a standalone snack. Its flavor profile is oilier than mackerel, making it a great addition for those who enjoy a richer taste.

Trout: A Milder Alternative

For those seeking a less intense flavor than mackerel or herring, trout is an excellent option. As a relative of salmon, it offers a similar nutritional profile with plenty of protein and heart-healthy omega-3s but has a milder taste. Rainbow trout, especially farmed varieties, is often considered a sustainable choice with lower contaminant concerns. It is a great alternative for any recipe calling for salmon, and its delicate flesh can be baked, grilled, or pan-seared to perfection.

Anchovies: More Than Just a Pizza Topping

Often associated with a salty, intense flavor, anchovies are a tiny fish with immense health benefits. They are loaded with omega-3s, high-quality protein, calcium, iron, and selenium. Because of their low position in the food chain, anchovies also have one of the lowest mercury concentrations of any fish. Beyond pizza, they can be blended into sauces like Caesar dressing, used in pasta dishes, or mashed into marinades to provide a powerful umami boost.

Comparison Table: Fatty Fish Nutrient Overview


Fish	Omega-3s (approx. per 3oz)	Key Nutrients	Flavor Profile	Sustainability Considerations
Mackerel	High (~1.6g)	Vitamin B12, Selenium, Vitamin D	Rich, distinct, oily	Atlantic mackerel is a better low-mercury choice than King mackerel
Sardines	Very High (~1.5g per 150g serve)	Calcium, Vitamin D, Iron, B12	Bold, savory, salty	Canned options are highly sustainable
Herring	High (~1.4g)	Protein, Vitamin D, B12, A, Iodine	Rich, oily, full-bodied	Often sustainable; check for certified sources
Trout	High (~0.4g per 150g serve)	Protein, Vitamin B12, Vitamin D	Milder, less pungent	Farmed rainbow trout is a highly sustainable option
Anchovies	High (~1.7g)	Calcium, Selenium, Iron, B12	Intense, salty, umami	Highly sustainable and low in mercury

How to Incorporate These Fish into Your Diet

Beyond simply baking or grilling fillets, many of these fish can be added to your meals in creative and delicious ways. Canned options for sardines, anchovies, and herring are incredibly convenient for quick additions to salads or sandwiches. Mackerel can be smoked and flaked into a savory pâté or used in pasta dishes. Trout’s delicate flavor is perfect for simple pan-searing with lemon and herbs. Experiment with different varieties and preparation methods to find new favorites and diversify your nutritional intake.

Conclusion

Expanding your seafood choices beyond salmon can unlock a wealth of flavor and nutritional benefits. From the omega-3 rich and budget-friendly sardines to the distinct richness of mackerel and herring, there are numerous delicious fatty fish besides salmon to explore. By diversifying your consumption and choosing sustainable options, you can enjoy a variety of delicious and heart-healthy meals while broadening your culinary palette. Making these simple swaps is an easy and effective way to meet your recommended weekly fish intake and boost your overall health.

Frequently Asked Questions

Smaller, lower-trophic-level fish like anchovies and sardines have some of the lowest mercury concentrations, making them a very safe choice for frequent consumption.

Yes, canned fatty fish like sardines are often just as healthy, if not more so, because you consume the entire fish, including the soft bones and skin. This significantly increases their calcium and vitamin D content.

The American Heart Association recommends eating at least two servings (about 3 ounces cooked) of fatty fish per week to obtain adequate omega-3 fatty acids for heart health.

It depends on the type. King mackerel is known to be high in mercury and should be limited. However, smaller species like Atlantic or Pacific chub mackerel are much lower and considered safe for regular consumption.

The primary benefit is their high concentration of omega-3 fatty acids (EPA and DHA), which are crucial for heart health, brain function, and reducing inflammation.

If you are sensitive to strong flavors, start with milder fatty fish like trout or Arctic char. For oilier fish like mackerel or herring, try preparations that balance their richness, such as grilling with lemon or using them in a flavorful salad.

Yes, many of these options are safe. The Cleveland Clinic lists anchovies, herring, Atlantic mackerel, sardines, and canned light tuna as safe, low-mercury fish for pregnant women and children when eaten in moderation (up to 12 ounces per week).