What are the Healthiest Fish to Eat? (and What to Avoid)
FIsh are a flat-out powerhouse of nutrients. They’re a rich source of high-quality protein, essential vitamins and minerals, and omega-3 fatty acids, which are crucial for maintaining heart health, reducing inflammation, and improving brain function.
Studies have also shown that consuming fish regularly may reduce the risk of chronic diseases such as heart disease, stroke, and type 2 diabetes. And eating them at least twice a week, according to the American Heart Association (AHA) is all you need to reap the rewards.
While upping that fish intake has a huge upside, there is risk. Most concerning is that some species can contain harmful toxins, such as mercury, dioxins, and PCBs, and other heavy metals which can accumulate in the body over time and lead to poor health effects. These “marine toxins” can pose both acute concerns (e.g. paralytic toxins, amnesic toxins, diarrheic toxins) and chronic ones like brain fog, diabetes, and even cancer.
For years I knew that eating fish was important so I just ate my light tuna and tilapia. After digging into the research on this, I realize that I was making some big mistakes.
Let’s dive into the world of seafood to break down the healthiest fish to eat as well as the ones to avoid.
The Healthiest Fish
Best: S.M.A.S.H Fish
The healthiest type of fish to eat are S.M.A.S.H. fish. S.M.A.S.H. stands for salmon, mackerel, anchovies, sardines, and herring. These fish have lower levels of toxins and higher levels of omega-3’s because they are lower on the food chain.
Here are some of the benefits of eating S.M.A.S.H. fish:
Heart health: Omega-3 fatty acids are known to reduce the risk of heart disease. They can lower blood pressure, reduce triglyceride levels, and prevent the formation of blood clots.
Brain function: Omega-3 fatty acids are essential for brain health and development. They can improve cognitive function, memory, and mood.
Anti-inflammatory properties: Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation throughout the body. This can be beneficial for conditions such as arthritis, asthma, and inflammatory bowel disease.
Eye health: Omega-3 fatty acids are also beneficial for eye health. They can help prevent age-related macular degeneration, which is a leading cause of blindness in older adults.
Weight management: Eating S.M.A.S.H. fish can be beneficial for weight management. Fish is low in calories and high in protein, which can help you feel fuller for longer and reduce overall calorie intake.
Bone health: S.M.A.S.H. fish such as salmon and sardines are good sources of vitamin D and calcium, which are important for bone health and can help prevent osteoporosis.
Skin health: Omega-3 fatty acids can also improve skin health by reducing inflammation and preventing acne. They can also help keep the skin hydrated and reduce the signs of aging.
When it comes to the healthiest fish to eat, salmon, mackerel, anchovies, sardines, and herring are it. These S.M.A.S.H. fish are the unsung heroes of health and most of them swim far from the spotlight where Chilean sea bass and bluefin tuna live. When I first started eating these fish it was like having my first sip of beer—gross. I guess you can say I developed a taste for them although I’m far from looking forward to eating herring with friends on a Friday night. See below for tips on the best ways to incorporate them into your meals.
Where To Get It
Choose fish that are wild-caught and sustainably sourced when you can. The two best brands are Wild Planet and Season.
Other Great Seafood Options
While the S.M.A.S.H. fish might be the best option, your body will thank you for eating most fish (or bivalves or crustaceans or cephalopods). Some of these options include cod, halibut, mussels, octopus, crab, shrimp, clams, squid, and my personal favorite, scallops.
What’s The Best Tuna?
The top three most popular seafood for Americans are shrimp, salmon, and then tuna. But when you head to the canned fish section of the grocery store it’s a minuscule amount of non-tuna and unlimited options for tuna.
I used to just opt for the can that I was most familiar with (thanks mom) but I figured I’d better put on my big boy pants and look into what the healthiest ones are. So, I went down a rabbit hole to find out what the healthiest and most sustainable types of tuna are. Here’s what I found:
There are three main types of canned tuna:
Albacore (a.k.a. white)
Yellowfin (a.k.a. ahi tuna)
Skipack (a.k.a. light)
When it comes down to it, albacore tuna is the best of the three because It has higher amounts of omega-3 oils and lower amounts of mercury compared to yellowfin and skipack. Look for albacore that was pole-and-line caught or troll caught. This means that they’re not caught using the purse seine method which is basically giant nets cast over schools of fish. This results in lots of “bycatch” resulting in the unnecessary killing of sea turtles, sharks, and other sea life.
Where To Get It
The best brand I’ve found is Wild Planet tuna with American Tuna coming in at a close second.
How To Find More Good Options
Okay, so those fish are the healthiest but what about finding fish that are sustainably caught? Seafood Watch by the Monterey Bay Aquarium is the best resource for this. It breaks up fish into 3 levels: “best choice,” “good alternative,” and “avoid,” which are “based on scientific criteria of environmental sustainability.”
Beyond that, look for fish with these labels (e.g. “Dolphin Safe” and “Friend of the Sea”) which have the highest standards.
Fish To Limit Or Avoid
Fish high in omega-6: Tilapia (especially from China) and catfish, both of which have low levels of omega-3 and high levels of omega-6 fatty acids according to research in the Journal of the Academy of Nutrition and Dietetics.
Fish high in mercury: Chilean sea bass, swordfish, marlin, shark, bluefin tuna, bigeye tuna steaks, and tilefish.
Certain tuna: As mentioned above, avoid bluefin tuna and bigeye tuna steaks, Also avoid canned tuna that comes in oil but does not say olive oil. These other oils tend to be canola oil or soybean oil which are inflammatory. When able, buy albacore tuna instead of canned light or chunk light tuna which tend to be yellowfin or skipjack tuna (still good but not as good).
Side note: Here’s an interesting article about how one fisherman rebranded the “toothfish” to “Chilean sea bass” to get it accepted into the world of seafood.
What To Do If You Hate Fish
I get it. Most fish have a very distinct taste and even the ones that don’t (e.g. tilapia) have a unique texture. Start by combining it with foods you like (fish tacos anyone?), eating it at a nice restaurant where it will likely be cooked well, dipping it into some healthy sauces, or even doing a little exposure therapy by gradually increasing the amount you mix into a chicken salad, ceviche, or some other concoction.
If none of that goes swimmingly (ha) then at the very least consider a fish oil supplement. Fish has a lot of nutrition aside from omega-3’s but you mine as well get some of the benefits if you can’t stomach the entree. See my supplement article here to learn more about the advantages of fish oil and where to find a reputable brand.
What I Do
My goal is to eat fish 2-3 times a week.
For lunch. I eat at least one of the S.M.A.S.H. fish 1-2 times a week at lunch. Since trying these fish many years ago, I’ve moved up the chain from a strong dislike of some of these fish to being able to at least tolerate them all.
I usually mix a can of sardines, salmon, or mackerel with a can of tuna into a salad and douse it with EVOO, a ton of herbs and spices, and sometimes even some leftover salsa. At work, I eat this sad desk lunch while I’m documenting so I’m less mindful of the taste. Sensing a nose cringe, I’ll sometimes remember to apologize to my tolerant co-workers sitting nearby.
As a family, we have a seafood entree (typically salmon) about once a week. While my kids were more open to the oily fish during BLW, I haven’t done a great job exposing them to much beyond tuna, tilapia, salmon, and the variety of fish in sushi (knowing it’s great for their mental health among other things). I have experimented with gluten-free fish sticks from Whole Foods but they don’t love the taste, I don’t love that canola oil is an ingredient and they don’t meet any standards for being wild-caught or sustainable. Note to self: more fish for kids.
Got any ideas for ways to incorporate more fish into my kid’s diet? Leave suggestions in the comment section.
FAQ
Are there specific health risks associated with mercury in fish?
Mercury, found in some fish, can pose health risks, especially for pregnant women and young children. High mercury levels may harm the developing nervous system. Choosing low-mercury fish options and regulating intake is crucial for minimizing these risks.
How does the cooking method impact the health benefits of fish?
The cooking method can influence the nutritional profile of fish. Grilling, baking, or steaming are healthier options compared to frying, as excessive oil and breading can add unnecessary calories. Opt for cooking methods that preserve the natural goodness of fish.
How can I reduce the fishy smell when cooking?
Use lemon juice, herbs like parsley or dill, or a light vinegar to mask the odor.
What are some creative ways to incorporate fish into my diet?
Fish tacos, burgers, chowders, fish cakes, and sushi are just a few ideas.
What are the healthiest cooking methods for fish?
Baking, grilling, poaching, and steaming are all good options that preserve nutrients and limit unhealthy fats.
Any tips for incorporating more fish into my kids' diet?
Start Early: Introduce fish during the baby-led weaning (BLW) stage to familiarize them with the taste and texture.
Get Creative: Make fish fun. Try fish sticks made with healthy ingredients, fish tacos, or hidden bits of fish in familiar dishes like fish cakes.
Lead by Example: Kids often mimic their parent's eating habits. Show them you enjoy eating fish and involve them in meal prep.
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