For healthy, filling, tasty meals, you would be hard-pressed to find a better choice than fish. It’s rich in good fats, has high protein content, and a diet with large quantities of fish provides a multitude of health benefits. There are many different types of fish you can select, which can be cooked in a variety of ways to provide tasty, nutritious meals for you and your family. Here are the top six best fish to eat that are healthy for you and the planet.

6 Best Fish to Eat




With a distinctive appearance and a meaty succulent taste, it’s no wonder that salmon is one of the best fish to eat. It’s also a great nutritional choice, as this fish is high in vitamin D and omega-3 oils, and low in contaminants. The bones in canned salmon are also a good source of calcium.

Best Ways to Serve:

  • For a sure-fire way to create a tasty salmon dish, dip a fillet in egg white, roll it in poppy seeds, and then fry in a pan. 

  • As another option, finely shred zucchini, carrot and leak, quickly sauté the vegetables then arrange them in a bed shape on parchment paper. Sprinkle the vegetables with some fennel seed, then place a salmon fillet on top. Fold the paper over the salmon, then bake for 10 minutes at 375°F. Remove from the oven and unwrap the package, and you will have a delicious complete meal.


Rainbow Trout


For a milder choice, opt for rainbow trout, an interesting fish with a pale pink, delicate flesh. Rainbow trout is rich in vitamin B12, which may reduce the heart disease risk, and this fish provides over 100% of your daily recommended intake of omega-3 fatty acids. It’s also low in mercury, so there’s no restriction on the amount you can eat.

Best Ways to Serve:

  • To create a flavorsome dish popular in central France, wrap either a whole rainbow trout or a fillet in bacon, with any excess fat from the bacon trimmed off.

  • Lay the trout on top of bay leaves and lemon slices, drizzle it with olive oil, and bake in the oven at 400°F. Cook until the fish is flaky; a one-inch-thick fillet will require about 10 minutes’ cooking time.

  • Mix olive oil, lemon zest and drained capers with fresh basil, parsley or mint for a quick sauce which can be suitable for grilled or baked fish.


Pacific Halibut


Halibut is a firm, white, mild fish, which is very versatile and appeals to all tastes. What’s more, halibut is low in fat, with only 2 grams of fat per serving, and is a great source of potassium, vitamin D and omega-3. Unfortunately, halibut may have relatively high levels of mercury, so pregnant and breastfeeding women are advised to limit their intake to once a week.

Best Ways to Serve:

This flexible fish can be prepared in many ways, and holds together well during cooking. 

  • For an attractive dish, try steaming a halibut fillet wrapped in Boston lettuce leaves in a bamboo steamer or a double boiler with holes, or grill the fish.

  • Then serve it garnished with some fresh dill, with sautéed cucumber and radishes as a side-dish.


Atlantic Mackerel


Mackerel packs a powerful punch, not just in terms of its strong flavor, but also in its omega-3 and vitamin B12 content. This firm white fish is low in contaminants, but the sodium levels in pickled and smoked mackerel can be rather high.

Best Ways to Serve:

  • To poach your mackerel French-style, cook it with water, an onion slice, a few peppercorns and a splash of white wine, and serve with a baguette. This is commonly served in France as a first course rather than the main meal.

  • Mackerel can also be puréed with chopped fresh chives, dill or parsley and a little butter to make a tasty spread. Use this spread on crackers, and top with lemon zest or lemon jelly for a delicious healthy snack.


Pacific Cod


Cod remains a very popular choice for fish dishes, due to its mild flavor and the multitude of ways it can be cooked. Moreover, a serving of cod provides a high percentage of your daily protein, phosphorus, selenium, iodine and vitamin B12 requirements. It’s also rich in omega-3 acids and for such a great source of protein, cod is very low in fat.

Best Ways to Serve:

Cod is a versatile fish and can be baked, grilled, sautéed or fried. It is also an excellent choice for fish soups and chowders. 

  • For a simple cod dish, fry some chopped onions then add canned chopped tomatoes, sugar, thyme and soy sauce.

  • Bring the mixture to the boil, then add a fillet of cod.

  • Cook the fish for 8-10 minutes until it flakes, then serve with new potatoes for an easy healthy meal.


Pacific Sardines


Sardines have just about the highest omega-3 content of any food, and are an affordable fishy option for those on a budget, making them one of the best seafood to eat. Commonly sold canned or tinned, sardines have very high levels of protein, vitamin B12 (protecting against heart disease), and vitamin D (good for bone health). These fish are low in mercury and other contaminants, so they are safe to eat at higher quantities.

Best Ways to Serve:

Sardines have a strong taste, but can be combined with a number of other ingredients to make delicious snacks. 

  • Try sprinkling your sardines with lemon juice, combine the fish with chopped onion, olives, or fennel, or experiment by adding some balsamic vinegar.

  • You can create a sauce for sardines by mixing extra virgin olive oil, lemon juice, pressed garlic, Dijon mustard, salt and pepper.

How to Buy the Best Fish


When Buying Whole Fresh Fish

  • Pick fish with shiny skin, bright and clear eyes, tightly adhering scales, a moist flat tail, and firm flesh that springs back into place when pressed.

  • The gills should be a cherry-red color, not brown.

  • Remember that freshwater fish should have a clean pond smell, and saltwater fish should smell briny.


When Buying Fresh Fillets and Steaks

  • The flesh should have a dense appearance, without any gaps between layers.

  • White-fleshed fish fillets should appear translucent with a pinkish hue.

  • When buying fish fillets wrapped in plastic, make sure the package contains little to no liquid inside.

  • Request your fishmonger to remove any pin bones and the bones that run crosswise to the backbone.


When Buying frozen fish

  • Go for well-sealed packets at the bottom of the freezer cabinet. Make sure the packets are less than 3 months old.

  • Select fish that are frozen rock-hard and appear shiny. Ensure there are no white freezer-burn spots, frost, or ice crystals on the fish.


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