What is the healthiest way to eat fish in the world?

October 23, 2025 •

3 min read

According to the American Heart Association, eating fish at least two times per week is part of a heart-healthy diet, but preparation matters immensely. So, what is the healthiest way to eat fish in the world? The answer lies in combining cooking techniques that retain nutrients with smart choices about the type and source of fish.

Quick Summary

Exploring the optimal methods for preparing fish, this guide covers best practices for retaining omega-3s and minimizing contaminants. It details the healthiest cooking techniques, contrasts nutritional profiles, and offers tips for selecting low-mercury, high-omega-3 varieties for maximum health benefits.

Key Points

Prioritize gentle cooking methods: Steaming, poaching, and baking are the healthiest ways to prepare fish, as they preserve delicate omega-3 fatty acids and other nutrients better than high-heat frying.
Choose high omega-3, low mercury fish: Opt for smaller, oilier fish like salmon, sardines, mackerel, and trout, which are rich in heart-healthy fats and lower in contaminants.
Avoid deep-frying: This cooking method adds significant calories and unhealthy fats, and can destroy much of the fish's nutritional value.
Use healthy oils and seasonings: When baking or pan-frying, use minimal amounts of healthy fats like olive oil and enhance flavor with herbs, spices, and lemon instead of heavy sauces.
Consider sustainability: For a truly healthy choice, look for fish from sustainable sources, as it can be cleaner and supports marine ecosystems.
Vary your choices: Eating a variety of fish helps minimize exposure to potential contaminants that can accumulate in any single species over time.

Optimal Cooking Methods for Maximizing Health

Choosing the right cooking method is crucial to preserving the health benefits of fish, especially the delicate omega-3 fatty acids. High-heat and deep-frying methods can destroy these beneficial fats and add unhealthy oils, but gentler cooking techniques lock in nutrients and moisture.

Steaming and Poaching

Steaming is arguably one of the healthiest and most gentle cooking methods available. By using hot, vaporized water, this method cooks fish without adding any extra fat, preserving its natural moisture, flavor, and omega-3 content. Poaching involves submerging the fish in a simmering liquid, such as water, broth, or wine, at a low temperature. Both methods are excellent for retaining nutrients and are especially well-suited for lean, delicate fish like cod, tilapia, or flounder.

Baking and Microwaving

Baking fish in the oven is a simple and healthy approach that minimizes nutrient loss compared to frying. Wrapping the fish in parchment paper or foil (en papillote) is a great technique to lock in moisture and flavor with minimal oil. Microwaving is another fast, low-temperature method that helps preserve omega-3 fatty acids and nutrients. It is a quick and convenient option that minimizes the formation of harmful compounds associated with high-heat cooking.

Grilling and Broiling

Grilling and broiling involve cooking with high, direct heat, but they can still be healthy if done correctly. These methods allow excess fat to drip away and add a smoky flavor without heavy oils. To minimize the risk of forming harmful compounds, avoid charring the fish and marinate it first to create a protective barrier. This works best with fatty fish like salmon or mackerel.

Choosing the Right Fish: Omega-3s and Mercury Levels

Not all fish are created equal. The healthiest fish are those high in beneficial omega-3s and low in contaminants like mercury. Smaller, oilier fish are often the best choices.

High Omega-3, Low Mercury Choices

Salmon: A nutritional powerhouse, rich in omega-3s, protein, and B vitamins. Wild-caught salmon is often preferred for higher omega-3 content.
Sardines: These small, oily fish are packed with omega-3s, selenium, and vitamin B12. They are also a sustainable and budget-friendly option.
Mackerel: Similar to sardines, mackerel is a small, fatty fish rich in omega-3s, selenium, and vitamin B12.
Rainbow Trout: A good source of protein, vitamin D, and omega-3s.
Anchovies: Tiny but mighty, anchovies are a great source of omega-3 fatty acids and can be easily incorporated into sauces or dishes.

Fish to Eat in Moderation

Larger, predatory fish typically have higher levels of mercury due to a process called bioaccumulation.

Tuna: Albacore tuna, in particular, has higher mercury levels than skipjack or light canned tuna.
Swordfish, Shark, and Marlin: These are high-mercury species that should be consumed sparingly, especially by pregnant women and young children.

Comparison of Cooking Methods


Cooking Method	Omega-3 Retention	Calorie Addition	Taste/Texture	Best for	Notes
Baking	High	Low	Moist, tender	All fish	Very easy and hands-off.
Steaming	Highest	None	Mild, delicate	Lean, delicate fish	Preserves natural flavor.
Poaching	Highest	None	Moist, mild	Lean fish	Gentle cooking locks in moisture.
Grilling	Medium	Low	Smoky, crisp exterior	Fatty fish like salmon	Avoid charring to reduce harmful compounds.
Pan-Frying	Low to Medium	Adds Oil	Crispy, flavorful	Thinner fillets	Use minimal, healthy oil like olive oil.
Deep-Frying	Lowest	High	Crispy, greasy	Not Recommended	Adds significant calories and unhealthy fats.
Microwaving	High	Low	Variable	Quick meals	Fast, low-temperature method.

Sustainability and Sourcing

For a truly healthy meal, consider the source of your fish. Sustainable fishing practices protect marine ecosystems and often result in cleaner, healthier fish. Look for seafood certified by organizations like the Marine Stewardship Council (MSC) and check local seafood guides.

Conclusion: The Final Verdict

Ultimately, the healthiest way to eat fish is a combination of gentle cooking and smart sourcing. Prioritize baking, steaming, or poaching to preserve omega-3 fatty acids and other vital nutrients. Choose smaller, oilier fish like salmon, sardines, and mackerel that are high in omega-3s and lower in mercury. By adopting these practices, you can maximize the health benefits of seafood while minimizing risks. Remember to vary your fish intake and consider sustainable options to support both your health and the health of our oceans.

Frequently Asked Questions

Baked fish is significantly healthier than fried fish. Baking retains more nutrients, especially omega-3 fatty acids and vitamin D, and does not add the excess calories and unhealthy fats that frying does.

For cooking fish, healthy and heat-stable oils like extra virgin olive oil or avocado oil are recommended. These can be used in small amounts for baking or light pan-frying.

You can add flavor to fish using healthy methods by adding herbs, spices, and a squeeze of lemon juice while baking, steaming, or poaching. Wrapping fish in parchment paper with vegetables and aromatics (en papillote) also concentrates flavor without added fat.

Smaller, oily fish like sardines, salmon, and mackerel generally have lower mercury levels. Larger predatory fish like swordfish and shark tend to have the highest mercury concentration.

The American Heart Association recommends eating fish, particularly fatty fish high in omega-3s, at least two times per week as part of a healthy diet.

Yes, canned fish like salmon and sardines can be a healthy option, especially if packed in water. They offer a convenient way to get omega-3s. Always look for BPA-free cans if possible.

Gentle cooking methods like steaming, poaching, and baking best preserve omega-3 fatty acids. High-heat methods like deep-frying and excessive grilling can significantly reduce the omega-3 content.