What Fish Should I Eat Every Week? A Guide to Healthy Choices

November 17, 2025 •

4 min read

The American Heart Association recommends eating at least two servings of fish per week, especially fatty fish, to support heart health. Choosing the right types of seafood is key to maximizing nutritional benefits while minimizing exposure to potential contaminants like mercury. Learning what fish should I eat every week can be a simple, impactful step toward a healthier lifestyle.

Quick Summary

This guide covers the best fish choices for weekly consumption, focusing on high omega-3 content, low mercury levels, and sustainability. It provides a breakdown of different fish types, including fatty and white fish, and offers practical tips for incorporating them into your diet. Cooking methods and important considerations for specific populations like pregnant women are also discussed.

Key Points

Two Servings Per Week: The American Heart Association recommends two servings of fish, especially fatty fish, per week for optimal health benefits.
Prioritize Oily Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are crucial for heart and brain health.
Choose Low-Mercury Options: To minimize health risks, favor fish with low mercury content such as salmon, shrimp, tilapia, and canned light tuna.
Healthier Cooking Methods: Opt for baking, grilling, or steaming over deep-frying to preserve nutrients and avoid unhealthy fats.
Consult Guidelines for Vulnerable Groups: Pregnant women, breastfeeding mothers, and young children should be especially careful to avoid high-mercury fish like shark and swordfish.
Incorporate Variety: Eating a mix of different types of low-mercury fish helps ensure a wide range of nutrients and reduces overall exposure to potential contaminants.
Consider Canned Options: Canned light tuna and sardines are convenient, cost-effective, and provide an easy way to incorporate healthy fish into your diet.

Maximizing Health Benefits with Weekly Fish Consumption

Eating fish regularly is a cornerstone of many healthy diets, celebrated for its high-quality protein and rich source of vitamins, minerals, and the critical omega-3 fatty acids EPA and DHA. These essential fats are vital for brain function, nervous system health, and reducing inflammation throughout the body. Many people, however, struggle with choosing the right types of fish, balancing nutritional gain with concerns over mercury and environmental sustainability. This comprehensive guide simplifies that process by highlighting the best choices and providing clear, actionable advice.

Why Choose Oily Fish?

Oily, or fatty, fish are particularly prized for their high concentration of omega-3s. These polyunsaturated fats are known to support cardiovascular health by helping to lower blood pressure, reduce triglycerides, and decrease the risk of heart attack. Incorporating a portion of oily fish into your weekly meals is a highly effective way to meet your omega-3 needs, as the human body cannot produce these essential fats on its own. Some of the best choices include:

Salmon: A widely available and versatile fatty fish, with wild-caught options generally containing higher omega-3 levels.
Sardines: These small, canned fish are packed with nutrients like calcium (especially when consumed with the bones) and vitamin B12.
Mackerel: Rich in selenium and healthy fats, Atlantic mackerel is also a sustainable and low-mercury option.
Herring: Often sold canned or pickled, herring is an excellent source of vitamin B12 and vitamin D.
Trout: A good source of vitamin D and B12, particularly freshwater rainbow trout.

The Versatility of White Fish

While white fish generally contain lower levels of omega-3s than their oily counterparts, they are still a fantastic source of lean, high-quality protein and other essential nutrients. They are also typically lower in mercury, making them excellent staples for frequent consumption.

Cod: A classic white fish that is low in fat but high in protein and vitamin B12, supporting energy levels.
Tilapia: A mild-flavored, low-fat fish that is a good source of protein. Opt for farmed tilapia, as it's a very low-mercury choice.
Haddock: Another mild-tasting white fish that is low in fat and rich in protein.
Pollock: A flaky, low-mercury fish often used in fish sticks and fast-food sandwiches.

Mercury Levels and Your Choices

Mercury is a naturally occurring element that can accumulate in fish, especially larger, longer-lived predatory species. Choosing fish lower on the food chain is a simple way to minimize your intake. Organizations like the FDA provide guidelines to help consumers make informed decisions.

High-Mercury Fish to Limit or Avoid: Shark, swordfish, king mackerel, marlin, orange roughy, and bigeye tuna.
Low-Mercury Choices: Anchovies, salmon, sardines, shrimp, scallops, tilapia, and canned light tuna (skipjack).

How to Prepare Your Fish for Optimal Health

The way fish is cooked can also impact its health profile. Healthier preparation methods preserve the omega-3s and other nutrients without adding unnecessary saturated or trans fats.

Baking: A simple, mess-free method that works well for fillets and whole fish.
Grilling: Adds a smoky flavor and is a great way to cook fish quickly.
Steaming: Gentle cooking that retains moisture and nutrients.
Pan-searing: Uses a small amount of healthy oil, like olive oil, to create a crispy skin.
Avoid Deep-Frying: This method significantly increases the fat content and can damage delicate omega-3s.

Weekly Fish Selection Comparison Table


Fish Type	Omega-3s	Mercury Level	Best For...	Sustainability (Check Source)
Salmon	High	Low	Heart & brain health	Wild Pacific or farmed Atlantic with ASC certification
Sardines	High	Very Low	Bone strength & convenience	MSC-certified options
Mackerel	High	Low	Immune support	North-east Atlantic mackerel
Cod	Low	Very Low	Lean protein	Icelandic or Arctic longline caught
Tilapia	Low	Very Low	Low-fat protein	Farmed tilapia is a reliable choice
Canned Light Tuna	Medium	Very Low	Salads & sandwiches	Skipjack or yellowfin varieties

Incorporating Fish Into Your Diet

To meet the recommended target of two servings per week, aim to make fish a consistent part of your meal planning. Canned and frozen options provide convenient, long-lasting alternatives to fresh fish. For instance, a quick lunch could be a salad with canned sardines or light tuna. Dinner can feature grilled salmon with vegetables or baked cod with herbs. Varying your fish intake is not only good for your palate but also for ensuring a broad spectrum of nutrients while keeping mercury intake low. Organizations like the Monterey Bay Aquarium’s Seafood Watch offer up-to-date guidance on sustainable options to consider.

Conclusion

Choosing what fish to eat every week is a straightforward process once you understand the key factors: prioritizing fatty, low-mercury options for maximum omega-3 benefits and supplementing with lean white fish for variety and protein. By favoring fish like salmon, sardines, and canned light tuna, and preparing them using healthy cooking methods, you can easily meet dietary recommendations. This intentional approach not only supports your personal health, particularly cardiovascular and cognitive functions, but also helps you navigate concerns around contaminants and sustainability. Enjoy the many health benefits that regular fish consumption can bring to your diet.

For further reading on sustainable seafood options, please consult the Marine Stewardship Council's website.

Frequently Asked Questions

Fatty fish like mackerel, salmon, herring, and sardines are among the richest sources of omega-3 fatty acids, providing significant amounts of EPA and DHA.

For most individuals, eating fish every day is fine, particularly if it's a variety of low-mercury options. However, most health benefits are seen at the recommended two to three servings per week.

A standard serving size is typically 3 to 4 ounces, which is about the size of a deck of cards or the palm of your hand.

High-mercury fish to limit or avoid include shark, swordfish, king mackerel, marlin, and bigeye tuna, especially for pregnant women and young children.

Yes, canned light tuna (skipjack or yellowfin) is a good, low-mercury choice for weekly consumption. Canned albacore ('white') tuna has higher mercury levels and should be limited to once a week.

Yes, these groups should strictly follow low-mercury guidelines and limit total fish intake to 8–12 ounces per week. They should also avoid raw or uncooked fish to prevent foodborne illness.

Sustainable choices often include wild Pacific salmon, Pacific sardines, Atlantic mackerel, and farmed options with certifications from organizations like the Aquaculture Stewardship Council (ASC) or Marine Stewardship Council (MSC).