Fish is an important diet world over with a multitude of health benefits. Fish also have different flavors and tastes, so whatever you eat may not be delicious to someone else.
There is concern about side effects like mercury levels and picking sustainable sea fish. This article discusses the best fish to eat and why you have to try them all.
Wild Alaskan Sockeye Salmon
Wild Alaskan Sockeye Salmon is an all-around fish that has to make it on our list. Unlike farmed salmon, these fish have a diverse and nutrient-rich diet; they roam and eat freely. As a result, wild salmon are healthy eaters making them healthy and nutritious food for humans.
To begin with, it is one of the best sources of omega-3 fatty acids EPA and DHA, which reduce inflammation and lower blood pressure. A 100-gram portion of this delicacy contains about grams of long-chain omega-3 fatty acids.
Apart from fatty acids, this delicacy is also a huge source of selenium, a nutrient that boosts the body’s immune system, improves fertility levels, and reduces cardiovascular conditions. A 140g sockeye salmon fillet contains 60 % of the recommended selenium.
It also contains Vitamin B-12 and Vitamin D. The latter helps bone development and regulates our immune systems. The former plays a vital role in the energy metabolism and synthesis of red blood cells.
With such an abundant nutrient content, Wild Alaskan Sockeye Salmon does not come cheap. Its price ranges between $12 and $37 depending on the food outlet and region.
Herring move in large schools near the coast and around fishing banks. They are fatty fish that are particularly delicious when smoked.
Smoking fish triggers sodium content, so you should consume them in moderation. It is also famous for its strong taste; it won’t be a good choice if you don’t like something powerful.
Herring provide a versatile, healthier food option that you can consume as part of a meal or out of a can as a snack. The fish is rich in lean proteins; one serving of herring contains up to 20 grams of proteins. Other notable nutrients here are omega-3 fatty acids, vitamin D, and selenium.
Because of this, eating herring helps lower the risk of many chronic conditions, prevent anemia, and support essential body functions.
However, as mentioned above, pickled herring contains excess sodium which may contribute to high blood pressure if eaten more often.
The recipe and preparation will determine the price you pay for a dish of herring. You can also buy packed varieties from online vendors.
Sardines are scale-free, meaty, and tender that also offer a variety when it comes to putting them on the table. There are over 20 ways to eat sardines and related recipes, including easy addition to sandwiches, snacks, pasta dishes, and salads. You can also consume them straight from the can.
Depending on your taste and preference, you can either have them smoked when fresh, grilled, or pickled. Like herrings, they belong to the family Clupeidae.
Sardines are rich in minerals and vitamins. A single serving provides 13% recommended daily value of vitamin B2 and about 150% of vitamin B12. All vitamins support the nervous system’s function and help in energy metabolism.
Sardines are also rich in marine omega-3 fatty acids, which reduce the risk of cardiovascular conditions and lower blood sugar levels.
Other notable nutrients in sardine include calcium, phosphorous iron, selenium, vitamin D, and protein.
Tinned sardines are often easy to find regardless of where you stay. However, fresh sardines are not available in some places like North America, making them a bit expensive.
Mackerel is a different species of edible fish. As opposed to leaner white meat, it is oily and high in healthy fats. Freshness is of the utmost importance when buying this fish, but you can also get canned or preserved varieties.
The benefits you derive from eating mackerel include improved sleep and mood, better-looking skin and hair, and protection against cardiovascular diseases.
It is also a cheaper option when compared to other popular edible fish species. The number of tasty ways you can prepare it is also staggering.
Its massive omega-3 content gives it antioxidant and anti-inflammatory, which is excellent in fighting arthritis pain. The Vitamins A and D in it support strong immune systems.
Finally, eating mackerel is suitable for bones since it is an abundant source of phosphorous, magnesium, and vitamin D. All these control bone loss and bone production in humans.
It is important to note that King Mackerel is high in mercury. We recommend that you consume the lower mercury Atlantic mackerel or go for the smaller choices.
Unlike salmon, farmed Rainbow trout is a better option than the wild one since it is free from contaminants. They are the best types of fish to eat when you consider the environmental impact.
Trout is a tasty incorporation to a healthy diet whether you have it fresh or frozen. According to the American Heart Association, one should eat two fish-rich servings of Omega-3 acids, and trout provides that option.
To say that rainbow trout is good to eat would be an understatement. It is a delicious meal with tons of health benefits. The fillets come loaded with essential omega-3 fatty acids and proteins that we require in our systems.
You do not even have to remove the skin as it is also rich in essential nutrients. When cooking, you only need to remove the bloodline, guts, and gills, then scale it correctly.
When it comes to taste, trout is tender and flaky that doesn’t taste fishy. However, when cooked thoroughly, it has a firm texture with delicious flavor on every bite.
Unlike most fish species, trout is low in mercury, making it safe to consume regularly. This is due to its diet that consists of insects and crawfish.
This is one of the most popular white fish. It is naturally available globally, with most harvesting happening in the Gulf of Indonesia and Mexico. Red snapper has a firm texture with a sweet, nutty flavor that goes well with everything, from subtle herbs to hot chilies.
You can either have it boiled, pan-fried, baked, steamed, grilled, or deep-fried. Fillets are excellent steamed or pan-fried. Fish is also an ideal ingredient in fish stews like cioppino.
Red snapper fish is delicious and loved by many seafood enthusiasts. Apart from its source of lean protein to your body, it also has other great nutritious health values. It is also a source of vitamins and minerals to your body and has a low-calorie level.
Among its exceptional health benefits is that it prevents osteoporosis and hollow tooth due to the availability of calcium. It also contains vitamin A which has a significant impact on smooth skin and healthy eyes.
It’s rich in potassium which helps prevent heart disease and has a great role in metabolism since potassium helps activate various enzymes for metabolic activities in the body.
It serves as a great content of omega-3, which is responsible for healthy blood vessels. The ability of omega 3 to reduce cholesterol levels in the blood plays a major role in preventing blood vessel blockage
Albacore Tuna shares the most nutritional values as other types of tuna. It is high in complete proteins, vitamins B-12, and selenium.
However, it is a better source of omega-3 than all other tuna species. It is also high in mercury, so it shouldn’t form part of a daily diet, especially for kids and pregnant mothers.
This is the only white meat tum available. When chopped and packed in water, 3–an ounce serving of albacore tuna has 109 calories and about 3 grams of fat. When canned in water, the same portion of this fish contains 158 calories and 7 grams of total fat.
Albacore tuna is a bit cheaper than other tuna delicacies. It is white meat and not the best option for steaks, tartare, or sushi, but you will love it grilled. For the best flavor, serve it rare and marinate before cooking.
When purchasing tuna steak, go for one that smells fresh and appears moist and bright. Do not buy the dull ones with brown edges.
If you are going to sear the tuna, get one with a thick steak to provide you with the raw tuna center. Keep your albacore tuna covered on the bottom-most shelf of your refrigerator. Only remove it when you are ready to cook. For the best nutrition and flavor, serve your tuna the utmost two days after purchase.
What Is The Healthiest Fish To Eat?
The best fish to eat should be rich in all the essential nutrients like omega-3 fatty acids, and vitamins B12, A, and D. However, not all that contain these nutrients are that healthy.
Some have high sodium content that increases the risk of high blood pressure, while some are high in mercury which also puts us at risk.
Eating fish will also depend on a few factors and dietary goals you want to achieve. For example, low-mercury fish like Atlantic mackerel and crawfish are the best option for pregnant women and children.
If you are looking to lose some weight, fish rich in omega-3 fatty acids like wild salmon are your best options.