12 Healthiest Fish To Eat (Plus 1 That’s Healthier Than Most Vegetables)
Fish is not an ordinary food. It is packed with nutrients that keep our bodies strong and healthy. From omega-3 fatty acids that support heart health to high-quality protein that builds muscle, seafood offers incredible benefits in every bite.
Whether you’re looking to boost brain power, strengthen bones, or simply eat cleaner, these fish options deserve a regular spot on your plate.
1. Wild-Caught Alaskan Salmon
Swimming upstream in the pristine waters of Alaska, this fish packs more health benefits than most others on the market. Its vibrant pink flesh signals a wealth of nutrients waiting to fuel your body.
Rich in heart-healthy omega-3s, salmon helps reduce inflammation and supports brain function. The wild-caught variety contains fewer contaminants than farmed options while offering more vitamin D—perfect for those dreary winter months when sunshine is scarce.
2. Pacific Sardines
Tiny titans of nutrition, sardines might be small, but they deliver massive health benefits. These little swimmers are among the few food sources naturally high in vitamin D, a nutrient many people lack.
Calcium-rich bones (which you eat!) make sardines exceptional for bone health. Their sustainability rating tops the charts since they reproduce quickly, and fishing methods have minimal environmental impact. Budget-friendly and versatile, they’re perfect for quick meals.
3. Rainbow Trout
Raised in freshwater ponds across America, rainbow trout offers a delicate flavor that even fish skeptics enjoy. Unlike its wild relatives, farmed U.S. rainbow trout grows in controlled environments with strict regulations.
The mild taste makes it incredibly versatile in the kitchen. Packed with protein and essential B vitamins, this fish supports energy production and nerve function.
Its lower mercury content compared to larger predatory fish makes it safe for regular consumption.
4. Atlantic Mackerel
Bold and beautiful, Atlantic mackerel brings robust flavor and impressive nutrition to your table. Unlike its king mackerel cousin (which contains high mercury), this variety remains clean while delivering exceptional health benefits.
The rich, savory taste stands up well to strong seasonings and smoking techniques. Selenium content supports thyroid function and helps your body’s natural detoxification processes.
Quickly reproducing populations make this an environmentally responsible choice that you can enjoy guilt-free.
5. Herring
Celebrated across Scandinavian cultures, herring has sustained coastal populations for centuries. These silvery fish swim in massive schools throughout northern waters, providing an abundant food source.
Beyond impressive omega-3 content, herring delivers exceptional vitamin B12 levels, crucial for nerve function and blood cell formation.
The affordable price point makes it accessible nutrition for nearly any budget. Try it pickled, smoked, or grilled for different flavor experiences.
6. Anchovies
These flavor-packed little fish definitely deserve a spot in your diet. Anchovies bring incredible depth to dishes, transforming ordinary recipes into culinary masterpieces.
Their concentrated umami flavor means a little goes a long way. Beyond taste, they deliver impressive amounts of calcium when eaten with their tiny bones intact.
The high selenium content supports immune function and thyroid health, making these small fish nutritional powerhouses.
7. Wild Alaska Pollock
Hiding in plain sight, this fish likely appears in your favorite seafood dishes without you realizing it. The flaky white fish serves as the base for fish sticks, imitation crab, and fast-food fish sandwiches across America.
Harvested using sustainable methods in the icy Alaskan waters, pollock populations remain strong. The mild flavor appeals to picky eaters while still delivering solid nutrition. Low in fat but high in protein, it supports muscle growth without excess calories.
8. Cod
The backbone of fish and chips has more to offer than just comfort food potential. Cod’s firm, flaky white meat holds up well to various cooking methods while absorbing flavors beautifully.
Nearly fat-free yet protein-rich, cod supports muscle maintenance without adding unnecessary calories. Its mild flavor makes it exceptionally versatile in the kitchen.
Atlantic and Pacific varieties both offer excellent nutrition, though sustainability ratings differ slightly between fishing regions.
9. Mahi Mahi
Sporting vibrant colors in the ocean, this tropical fish (also called dorado or dolphinfish) brings brightness to your plate and nutrition to your body. The firm texture holds up beautifully on the grill without falling apart.
Lean protein dominates its nutritional profile, making it excellent for muscle recovery. Quick growth rates and reproductive patterns ensure sustainable harvesting.
The mild, slightly sweet flavor pairs wonderfully with tropical fruit salsas and bold spices for memorable meals.
10. Flounder
Flat as a pancake and twice as versatile, flounder brings delicate flavor to the table. Its unique appearance, with both eyes on one side of its head, results from its bottom-dwelling lifestyle.
The tender white flesh cooks quickly, making it perfect for busy weeknight meals. Extremely low in fat yet satisfying, flounder supports weight management goals without sacrificing taste.
Its mild flavor works well with light seasonings that don’t overwhelm its natural sweetness.
11. Canned Light Tuna
The lunchbox staple deserves more respect than it typically receives. Specifically, light tuna (usually skipjack) contains significantly less mercury than albacore or yellowfin varieties, making it safer for regular consumption.
Convenience meets nutrition in these shelf-stable cans. The protein content rivals fresh meat at a fraction of the cost. Water-packed varieties keep calories low while maintaining nutritional benefits.
Portable and ready-to-eat, it’s perfect for quick meals when time runs short.
12. Mussels
Hiding in blue-black shells along rocky coastlines, these bivalves silently filter seawater while accumulating impressive nutrients. A bowl of steamed mussels delivers protein comparable to chicken at a fraction of the environmental impact.
Iron content rivals that of red meat, supporting healthy blood cells without saturated fat. The distinctive briny flavor captures the essence of the ocean in each bite.
Farmed varieties actually improve water quality, making them an environmentally positive choice.
13. Canned Wild Alaskan Sockeye Salmon
Deep red and brimming with flavor, this Alaskan treasure delivers powerhouse nutrition in a convenient can. Harvested from the pristine waters of the Pacific, sockeye salmon stands out as a vibrant, sustainable choice for health-conscious eaters.
Loaded with omega-3 fatty acids, it supports heart health and reduces inflammation, while its high protein content fuels muscle repair. The edible bones provide a calcium boost rivaling dairy, perfect for strong bones.
With a richer taste than its pink salmon cousin, this shelf-stable gem transforms quick meals into gourmet experiences, from creamy dips to hearty patties, without breaking the bank.