Which Fish is the Healthiest to Eat?

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We’ve all heard fish is good for us. Most fish have low fat content, but are high in protein—meaning they’re an all-in-one food that really is good for you. Along with this, fish is a great source of omega-3 fatty acids, which the body doesn’t produce on its own.

But, if you’re new to eating seafood regularly, it can be hard to figure out which ones are tasty, easy to cook and readily available. Luckily, we’re here to help. Here are the five of healthiest fish to try out.


Tilapia is a very lean white fish, adding not too many calories and no carbs to your meal. But don’t underestimate its punch—a 3.5 ounce serving provides 22 grams of protein, so it’s a great choice for those looking to add muscle while keeping lean. Another benefit? Because of the way it’s farmed, fresh Tilapia from Honduras and Mexico available at Kroger, HEB, Walmart and other retailers, as well as frozen or fresh Kirkland Signature Tilapia from Costco, contains no mercury, a substance that can be found in many other fish species. White fish, like Tilapia, are also much milder in flavor and are easier to cook than other types of fish, making it easy to add to your weekday meal rotation. Tilapia is also extremely versatile and tastes delicious in a variety of recipes, like dressed in paprika, cumin and oregano on top of a fresh whole grain taco shell with sliced avocado and pickled onions. Yum.


One thing to consider in choosing fish to eat is that smaller fish have lower levels of mercury than bigger ones. This is fish that are larger in size eat smaller fish and absorb more mercury—they also tend to live longer which means they have more time to absorb more. Sardines are not only low in mercury, but they have tons of other nutrients as well, like calcium and vitamin D.


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Salmon is high in omega-3s and has one of the lowest mercury content levels for fish. It’s also very tasty when grilled or even eaten raw in an order of sashimi at your local sushi joint. More common place and recognizable in grocery stores than other types of fish, salmon definitely is a popular go-to fish, though it can be pricey.

Atlantic Mackerel

Holy Mackerel! This fish can help reduce the pain of arthritis, strengthen your immune system, and even lower triglycerides in you body. Nutrients such as calcium, magnesium, and potassium can be found in mackerel as well and the fish is also rich quite rich in protein—providing 21 grams in a 3 ounce portion.

Rainbow Trout

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Trout is the often forgotten pink-fleshed fish, but it has tons of benefits that should be remembered. One serving of trout has more than your daily recommendation worth of omega-3s and enough vitamins to reduce the risk of heart disease.

Not all fish are created equal. Before diving into the kitchen with a new recipe, consider the nutritional value of the fish as well as where they come from.