Some fish and seafood are healthier to eat than others. Click here to learn about some healthy fish to eat along with the benefits they bring.
Seafood is the primary source of protein for about three billion people worldwide. But only about 56% of Americans eat seafood even twice a month.
Did you know that eating fish twice a week reduces your chance of a heart attack and stroke? This is because fish are anti-inflammatory.
If you’re not eating any fish, consider adding it into your diet a couple of times per month at least.
Some types of seafood are healthier than others. Read on for information about which types of healthy fish to eat.
Wild-Caught Alaskan and Farmed Salmon
Wild-caught Alaskan salmon is one of the most nutritious types of fish. Wild-caught salmon is full of omega-3 fatty acids. Eating a standard 3.5-oz serving offers anywhere from 700 to 1,500 mg of these healthy acids.
Why such a variation? It depends on the type you buy. Farmed salmon contains a higher amount of fatty acids because the fish is fattier.
Are you vitamin-D deficient? Look no further than salmon for a healthy dose of vitamin D.
Avoid Atlantic salmon farmed in pens and opt for freshwater-farmed salmon. It’s eco-conscious and healthier.
Cod
This white fish is flaky and delicious and another healthy fish to eat. It’s best known for its starring role in “fish and chips.” But fried fish doesn’t do your health much good.
Roasting cod in the oven is a delicious way to get your healthy fish serving. Cod is a great source of vitamin B12. It also has niacin and phosphorous.
Cod is the perfect fish for people working on their weight because it’s high in protein but low in calories.
Pole-Caught or Troll-Caught Albacore Tuna
Make sure your albacore is pole-caught or troll-caught from British Columbia or the United States. Why pole- or troll-caught? Because they’re much lower in mercury and other contaminants.
Pole-caught and troll-caught fish are under 20 pounds. They’re younger and smaller.
Larger fish are older. Since they’ve been around longer, they’ve eaten more contaminants.
It’s not always easy figuring out how the fish was caught. One way to tell? Look for the blue eco-label from the Marine Stewardship Council (MSC).
Wild-Caught Pacific Sardines
Sardines are tiny little fish that come in a can. And they’re a super-fish powerhouse! A 3-ounce serving of these little fish contains almost 2,000 mg of omega-3s.
Crab
If you’ve never had crab, you’re in for a treat. This delicious seafood is as healthy as it is tasty. Crab is a good source of protein and is also low in fat.
Are you on a low-carb diet? Reach for some crab. There are zero carbs in a serving of crab.
But you will find selenium, folate, and over 100% of your daily dose of vitamin B12. Crab also has 10% of your daily dose of vitamin C.
Even better, you can find delicious crab online. No need to stand at the seafood counter, wondering which crab meat is the best. Buy the safe and easy way by ordering from crabdynasty.com.
Oysters
Wild-caught raw oysters have a bad reputation for making people sick. But that’s because raw shellfish from warm water areas sometimes contain illness-causing bacteria.
But farmed oysters are healthy. They’re full of iron, and a 3-oz serving has about 300 mg of omega-3 fatty acids.
Oysters improve water quality by feeding off natural nutrients and algae in the water.
Wild-Caught Alaskan Pollock
Wild-caught Alaskan pollock comes from the northern part of the Pacific Ocean. Remember those battered fish sticks you ate as a kid? They were pollock.
Alaskan pollock is a mild-flavored fish with a nice light texture. If you’ve never eaten fish before, this is a great place to start.
Atlantic Mackerel
Atlantic Mackerel from Canada and the United States caught with the purse seine method is another good choice.
Purse seine is an efficient fishing that causes less habitat destruction. If you’re looking for an ocean-friendly choice, try Atlantic Mackerel.
It’s also a good source of protein and high in omega-3s. It has a strong flavor lending itself to bold seasoning choices.
Fears of Fish
Many people are afraid of eating fish due to concerns about mercury and other toxic contaminants. The fear is legitimate. But don’t let that stop you from getting the many health benefits of eating fish.
Learn the types of healthy fish to eat and which ones to avoid. Avoid these fish because of high levels of contaminants and depleted stock:
- Chilean sea bass
- Bluefin tuna
- Grouper
- Monkfish
- Farmed salmon
- Orange roughy
A fish such as orange roughy lives as long as 100 years, sometimes longer. That means it’s had many years of collecting mercury and other contaminants into its system.
Are you wondering about the different types of healthy fish to eat and what types you should avoid? Take a look here.
Pregnant and nursing mothers should check with a doctor about their fish consumption.
Fish is a good choice for children because it’s good for growing brains and hearts.
Preparing Fish
If you’re preparing frozen fish, let it thaw first in the refrigerator for 24 hours. If you buy fresh fish, eat it within a day or two at the most.
Preparation is easy. Rinse the fish in cold water and pat dry with a paper towel. Poaching is good for most fish types.
Put your fish in a nonstick saute pan. Put your favorite seasonings on top. Put enough liquid in to barely cover the fish.
Use water, wine, chicken or fish stock, or even milk.
Cover the pan and bring almost to a boil. Let the fish simmer 8-10 minutes. Fish is done when it turns white. Make sure the internal temperature reaches 140 degrees.
So Many Healthy Fish to Eat
There are so many types of healthy fish to eat! Don’t skimp on fish in your diet.
Fish and other seafood are full of omega-3 fatty acids which are good for your brain and heart.
It’s also full of protein, nutrients, and minerals. There are so many tasty types of seafood. Try crab, cod, and salmon for a delicious change to your run-of-the-mill dinner fare.
Looking for more nutrition articles? Take a look at the “nutrition and healthy food section” of the blog!
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