What's Considered the Best Fish to Eat?

According to the American Heart Association, eating fish twice a week can significantly reduce your risk of heart disease and stroke. But with so many options available, many wonder: what's considered the best fish to eat? The answer depends on what you prioritize—be it health benefits, taste, or environmental impact.

Quick Summary

An overview of top fish choices based on health benefits like omega-3s, flavor profile, mercury levels, and sustainability concerns. Includes comparisons of popular oily and white fish, along with guidance for beginners.

Key Points

• Oily fish are richest in omega-3s: Salmon, sardines, and mackerel are excellent sources of heart-healthy omega-3 fatty acids.

• White fish offer lean protein: Cod and tilapia provide high-quality lean protein and are mild-flavored, ideal for beginners.

• Mercury levels vary by fish size: Smaller, shorter-lived fish like sardines and anchovies have lower mercury concentrations than larger predators like king mackerel or swordfish.

• Sustainability is a key factor: Look for certifications from organizations like the Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC) when choosing your fish.

• The best fish is a personal choice: The right fish for you depends on your priorities regarding flavor, health benefits, and sustainability.

Defining "The Best" Fish

What makes a fish "the best" is highly subjective, influenced by individual priorities regarding nutrition, flavor, sustainability, and preparation ease. No single fish is universally superior across all metrics, so understanding your goals is the first step towards making an informed choice.

Health Benefits: Fatty vs. Lean

Fish are commonly divided into two nutritional categories: oily (fatty) and white (lean). Oily fish are celebrated for their high concentration of heart-healthy omega-3 fatty acids, which are vital for brain function and reducing inflammation. White fish, while lower in omega-3s, are excellent sources of lean protein and essential vitamins.

Best Oily Fish for Health:

• Salmon: A versatile and popular option, rich in omega-3s and high-quality protein. Alaskan wild-caught salmon is often praised for its high nutritional value and sustainability.
• Sardines: These small, inexpensive fish pack a punch, providing omega-3s, calcium (if eaten with bones), and vitamin D. Canned sardines are convenient and nutrient-dense.
• Mackerel: Offers a bold flavor and is exceptionally rich in omega-3s, protein, and selenium. Smaller varieties, like Atlantic mackerel, have lower mercury levels.
• Trout: A milder alternative to salmon, farmed rainbow trout is a good source of omega-3s, vitamin D, and protein, and is often sustainably raised.

Best White Fish for Health:

• Cod: Known for its mild flavor and flaky texture, cod is a great source of lean protein and B vitamins. It's a low-calorie and low-mercury option.
• Haddock: Similar to cod, haddock is a mild-flavored white fish that is low in fat and high in protein.
• Tilapia: A very mild, versatile, and budget-friendly fish. While lower in omega-3s, it's a popular choice for those new to seafood. Choose responsibly farmed tilapia for the best quality.
• Flounder: This delicate, flaky white fish is low in calories and fat while providing a good source of protein.

Choosing by Flavor and Cooking Ease

For beginners, a mild-flavored, forgiving fish is often the best choice.

Mildest Fish for Beginners:

• Tilapia
• Cod
• Haddock
• Rainbow Trout

Stronger, More Distinctive Flavors:

• Mackerel
• Sardines
• Anchovies
• Salmon (wild-caught)

Firm-Textured Fish for Grilling:

• Halibut
• Salmon
• Swordfish (moderate mercury)

Sustainable and Low-Mercury Choices

For those concerned about mercury contamination and environmental impact, sustainability certifications and choosing fish lower on the food chain are key.

Sustainable Choices (Look for MSC/ASC labels):

• Alaskan Sockeye Salmon
• Sardines
• Mussels and Oysters (Farmed)
• Arctic Char (Farmed)
• Pacific Cod

Low-Mercury Choices (FDA/EPA "Best Choice"):

• Salmon
• Sardines
• Shrimp
• Cod
• Tilapia
• Trout
• Canned Light Tuna (Skipjack)

Fish Comparison Table

Feature	Salmon	Cod	Sardines	Halibut	Tilapia	Mackerel
Flavor	Rich, buttery	Mild, flaky	Distinct, briny	Mild, sweet	Very mild, neutral	Rich, oily
Nutrition	High Omega-3s, Vitamin D	Lean Protein, B Vitamins	High Omega-3s, Calcium, Vitamin D	Lean Protein, B Vitamins	Lean Protein	High Omega-3s, Selenium
Mercury Level	Low	Low	Very Low	Moderate	Very Low	Moderate to Low (Atlantic)
Sustainability	Varies (Wild Alaska is Best)	Varies (Pacific is Best)	Good	Moderate	Varies (Farmed is Best)	Good (Atlantic)
Cooking Ease	Easy	Easy	Easy (Canned)	Easy	Very Easy	Moderate (Can be strong)

Understanding the Trade-offs

When selecting a fish, it's important to weigh the different factors. For maximum omega-3s, salmon or sardines are excellent choices, but you must be mindful of sustainability and potential for higher sodium in smoked or canned versions. For a truly mild flavor and ease of cooking, tilapia or cod are top contenders, though they offer fewer omega-3s. If you want a sustainable and low-mercury option, small fish like sardines and mussels often outperform larger predatory fish. Your definition of "the best" will depend on whether you prioritize heart health, mild flavor, or environmental concerns.

Conclusion: Finding Your Personal Best

There is no single "best" fish to eat, as the ideal choice depends on individual dietary needs, flavor preferences, and ethical concerns. Fatty fish like salmon and sardines offer potent omega-3 benefits, while white fish like cod and tilapia are perfect for those seeking a mild, lean protein. Prioritizing smaller, lower-mercury species and checking for sustainability certifications will help ensure a healthy and responsible choice. By considering all these factors, you can confidently select the perfect fish to add to your rotation.

Authoritative Link

For the latest advice on seafood choices based on mercury levels, consult the FDA's official advice about eating fish.

Frequently Asked Questions

What is the healthiest fish to eat?

Fatty fish like salmon, sardines, and mackerel are often considered the healthiest due to their high content of omega-3 fatty acids, which support heart and brain health.

What is the best fish for beginners to cook?

Fish with a mild flavor and flaky texture like cod, tilapia, and haddock are excellent choices for beginners, as they are versatile and easy to prepare.

Which fish are lowest in mercury?

Smaller, lower-food-chain fish generally have lower mercury levels. The FDA and EPA list choices like salmon, sardines, shrimp, and tilapia as being very low in mercury.

Is it better to eat farmed or wild-caught fish?

The better choice depends on the species and practices. For example, wild-caught Alaskan salmon is often praised for sustainability, while farmed arctic char is also considered a sustainable option. Check for sustainability certifications like MSC or ASC.

What's a good alternative to salmon?

For a similar nutritional profile, rainbow trout or arctic char are great alternatives. Arctic char is milder in flavor, while trout is a close relative of salmon and rich in omega-3s.

Are canned fish options healthy?

Yes, canned fish like sardines and light tuna are very healthy, offering a convenient and budget-friendly way to get omega-3s and other nutrients. Look for low-sodium or packed-in-water options.

How can I check if my fish is sustainably sourced?

Look for labels from certified organizations such as the Marine Stewardship Council (MSC) for wild-caught fish or the Aquaculture Stewardship Council (ASC) for farmed fish. These organizations provide independent verification of sustainable practices.