Fish is a staple of the Mediterranean diet, which aids heart health. One of the most nutritious foods that’s consistently left off the menu? Fish. Nearly 90 percent of Americans fail to eat the recommended 8 ounces (oz) per week, according to the 2020–2025 Dietary Guidelines for Americans , […]
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One of the most nutritious foods that’s consistently left off the menu? Fish. Nearly 90 percent of Americans fail to eat the recommended 8 ounces (oz) per week, according to the 2020–2025 Dietary Guidelines for Americans, even though seafood is swimming in health-promoting benefits.
Fish is a high-quality source of protein and, according to the dietary guidelines, replacing high fat and processed meats with seafood lowers your saturated fat and sodium consumption. It’s no coincidence that fish is a staple in the Mediterranean diet, which U.S. News & World Report has deemed the best diet overall year after year, and has been tied for second as the best heart-healthy diet.
Regularly eating fish is associated with a lower risk of coronary heart disease, ischemic stroke, and cardiac death, reports the American Heart Association. That’s likely because of seafood’s high concentrations of omega-3 fatty acids, specifically EPA and DHA, which benefit brain, mood, and heart health, according to the National Institutes of Health (NIH). DHA, in particular, supports healthy brain functioning and may help improve depression, according to the Academy of Nutrition and Dietetics.
Fish also boasts immune-system supporting nutrients including zinc, selenium, B vitamins, and vitamin D, according to the Seafood Nutrition Partnership. Some types of fish are among the few foods naturally rich in vitamin D, according to Harvard T.H. Chan School of Public Health. One 3 oz serving of canned sockeye salmon, for example, packs 647 IU of vitamin D (the DV is 800 IU, according to the NIH).
How to Choose the Healthiest Fish
With all these benefits, why don’t more people choose fish? Well, the seafood counter can be confusing with so many choices: wild-caught or farm-raised? Freshwater or saltwater? What species? And how much should you be concerned about mercury?
To start with, you’ve probably heard that “fatty” fish is the healthiest. “Fatty” fish tend to get the nutrient from omega-3s, including salmon, mackerel, herring, sardines, and tuna, per the NIH, although sea bass, tilapia, and cod also have some O-3s.
Almost all fish have trace amounts of mercury, although some species, especially larger game fish like tuna and swordfish, have more than others and therefore should be limited in any diet, especially in children or pregnant or breastfeeding women, according to the EPA. Mercury is a neurotoxin that at high levels cause serious health concerns, specifically affecting nerve tissue, according to the EPA.
Because the benefits of consuming fish far outweigh the risks, per Harvard Health, it’s wise to stick to low-mercury options that are safe to consume twice a week, including tilapia, shrimp, salmon, mackerel, herring, and haddock.
Buying fish you know to be sustainable can be important as well, to protect water habitats, according to the Oceanic Society. The Monterey Bay Aquarium Seafood Watch database allows consumers to look up the sustainability and safety of seafood, and has a list of the best options nationwide, which include catfish, Alaska cod, farmed New Zealand salmon, and tilapia.
When it comes to wild versus farm-raised fish, there are some nutritional differences as well. Wild seafood tends to have fewer total calories and almost half the amount of saturated fat of farm-raised fish, per Cleveland Clinic. Wild seafood also may have a lower concentration of pollutants and antibiotics than farmed. Freshwater fish have higher levels of bone-building calcium and heart-healthy fats than saltwater fish, according to Food & Nutrition magazine. Freshwater fish also have higher amounts of both vitamin A and folate. For those who avoid fish because of its smell and taste, freshwater fish tends to have a milder flavor than ocean fish. When choosing farm-raised fish, opt for those that have been raised domestically, advises the National Oceanic and Atmospheric Administration. The United States has a strict system of standards that farmed fisheries must follow.
Fish can be preserved a number of ways without losing any nutritional quality, so fresh, frozen, and canned are all equally good options for fish (and can help you save some grocery dollars). Smoked fish is also a sustainable and healthy option to choose, but watch portion sizes, because it's high in sodium, per USDA data. The great thing about fish is it cooks fast, so even if you're using a frozen fillet, you don’t need to thaw it before cooking it, according to Kitchn.
Still have excuses for why you don’t eat fish? The following recipes are sure to change your mind.
Excuse: ‘I Don’t Like the Taste’
