I consume fish three or four times per week and I have very strong thoughts on it. There are those fish which are really worth your money and those which are hyped trash. So I will remove the noise on your behalf.
My candid list of the healthiest fish to eat is supported by FDA statistics, actual cooking experience, and no fluff.
Why Fish Belongs on Your Plate Every Single Week
Probably, fish can be the only good source of protein you can consume. At least that is a big claim, but I have a point. According to the American Heart Association, two portions of fish eaten per week can lower your chances of dying of heart disease by 36%. Such a figure is insane.
The omega-3 fats in fish (EPA and DHA in particular) work in a way that can never be completely imitated by a supplement. They decrease triglycerides, decrease inflammation, improve brain performance, and even improve depression. Adults should consume no less than 8 ounces of fish per week as recommended by the FDA. The target is 8 to 12 ounces of pregnant women.
What Makes One Fish Healthier Than Another?
It all comes down to three: omega-3 content, mercury levels and the overall nutrient density. The fish might be loaded with omega-3s, but it might be loaded with a ton of mercury (hello, swordfish). The omega-3s in high amounts and low levels of mercury are the sweet spot. That is what this whole guide is about.
I also consider taste, cost, and ease of home cooking of each fish. Since we are not all deceived, no one will consume a meal twice a week that is like cardboard.
Top 15 Healthiest Fish to Eat (My Personal Ranking)
These I have rated depending on a combination of omega-3 content, mercury level, protein, taste and availability. This does not come straight off some nutritional database. I have prepared and consumed all these kinds of fish to eat.
| Rank | Fish | Omega-3 (mg/3oz) | Mercury (ppm) | Calories/3oz | Best For |
| 1 | Wild Salmon | 1,000+ | 0.022 | 175 | Overall best |
| 2 | Sardines | 980+ | 0.013 | 177 | Budget omega-3s |
| 3 | Atlantic Mackerel | 1,000+ | 0.050 | 174 | B12 and selenium |
| 4 | Herring | 1,000+ | 0.078 | 173 | Highest omega-3 |
| 5 | Anchovies | 1,000+ | 0.016 | 111 | Low cal, high omega-3 |
| 6 | Rainbow Trout | 1,000+ | 0.071 | 143 | Sustainable option |
| 7 | Arctic Char | 500-1,000 | Low | 140 | Salmon alternative |
| 8 | Alaska Pollock | 500-1,000 | 0.031 | 100 | Lean and affordable |
| 9 | Cod | Under 250 | 0.111 | 73 | Weight loss |
| 10 | Skipjack Tuna | 250-500 | 0.128 | 99 | High protein |
| 11 | Halibut | 250-500 | 0.241 | 94 | Magnesium rich |
| 12 | Mahi-Mahi | Under 250 | 0.178 | 93 | Very lean |
| 13 | Tilapia | Under 250 | 0.013 | 110 | Budget protein |
| 14 | Catfish | Under 250 | 0.024 | 105 | Southern classic |
| 15 | Striped Bass | 500-1,000 | 0.152 | 105 | Underrated pick |
1. Wild Salmon: The Undisputed King
Whenever a person poses a question about what is the best fish to eat. I would always say salmon. Always. Wild-caught salmon (especially sockeye or king) has over 1,000 mg/serving of omega -3s, 22 grams of protein and an enormous amount of vitamin D. Its mercury level is only 0.022 ppm, which is literally insignificant.
I grill it on the skin-side in a hysterically hot skillet with no more than salt, pepper and a squeeze of lemon. Approximately eight minutes. The skin becomes crunchy; the interior is pink and buttery. Do not overcook it. Seriously.
This is a gigantic British and Scandinavian dish. Smoked mackerel on rye bread is one of my favorite light meals. Have it grilled whole with herbs, if you be able to get it fresh.
2. Sardines: The Most Underrated Fish on This List
The best fish to eat for health on a budget is Sardines. A can will provide approximately two bucks and will provide you with close to 1,000 mg of omega-3s, 23 grams of protein, and calcium and vitamin D. The level of mercury is nearly zero at 0.013 ppm. They are among the safest fish to eat on Earth.
I understand that sardines scare people away. I get it. Begin with the boneless, skinless ones packed in olive oil. Place them on toast with some hot sauce and red onion. Trust me on this.
3. Atlantic Mackerel: A Nutritional Powerhouse
One of the most nutritious fish you can purchase is Atlantic mackerel (not king mackerel, which is rich in mercury). One serving provides more than 500 per cent of the daily B12 and an insane level of selenium. The content of omega-3 exceeds 1,000 mg/serving.
This is a gigantic British and Scandinavian dish. Smoked mackerel on rye bread is one of my favorite light meals. Have it grilled whole with herbs, should you be able to get it fresh. The taste is oily in the best sense of the word.
4. Herring: The Omega-3 Champion
Herring even contains more omega-3 than salmon. The majority of the population is not aware of that. A 3.5 ounces portion contains approximately 2,150 mg of EPA and DHA. It is also full of vitamin D and B12. Herring has a case to answer to the question of which fish is the healthiest per gram.
Herring is a traditional Polish cuisine, which it is pickled, smoked and consumed in dozens of ways. It is cheap, eco-friendly and rich in nutrients. It is something that more people should give a chance.
5. Anchovies: Tiny Fish, Massive Benefits
These midgets have a heavy hit. More than 1,000 mg of omega-3s per small meal, and hardly any mercury, 0.016 ppm. They are one of the cleanest fish to eat, according to FDA data. Rich in calcium, since you consume the entire fish, including bones.
I have been using them as a foundation of flavor in pasta sauces, as a topping on pizza, and melted in butter on steak. They melt away into dishes and give them this profound savoriness which no other thing can render.
6. Rainbow Trout: The Sustainable Pick
Rainbow trout is the best type of fish to eat in case sustainability is a concern to you, and is farm-raised. It is a Monterey Bay Seafood Watch Best Choice and has more than 1,000 mg of omega-3s. It is better than most supplements because one serving provides you with 81 percent of your daily vitamin D.
Trout is light and has a hint of nutty taste and it can be baked in foil with garlic and lemon slices. It is quick to cook (less than 15 minutes) and flakes well. A simple dining table meal.
7. Arctic Char: The Salmon Alternative Nobody Talks About
Arctic char resembles salmon, and it tastes like salmon-trout, and it is nearly always sustainably farmed. Assuming you are tired of salmon (that does occur), use Arctic char instead. It has a low range of mercury, with an omega-3 level of between 500 and 1,000 mg.
I took it the first time in one of the restaurants in Reykjavik and got hooked. It should be cooked as salmon. Equal temperature, equal time, equal seasonings. It works.
8. Alaska Pollock: The Affordable All-Rounder
Most fish sticks and fish sandwiches in the fast food category use Alaska pollock. However, fresh pollock is a good option. It is slim, cheap, and contains 500 1,000 mg of omega-3s and has very low levels of mercury at 0.031 ppm. It is also among the best fish you can have when you are in need of something light.
The flavor is not overpowering and is pure. Tacos made of fish, fish and chips, or a plain pan-fry served with breadcrumbs. It lacks the richness of salmon, yet it is much cheaper.
9. Cod: The Lean Protein Machine
Cod is the fish of choice among people in need of calories. Only 73 calories and 16 grams of protein and almost no fat in 3-ounces. The amount of omega-3 is less than in fatty fish, but the ratio of protein to calories is difficult to rival when it comes to weight loss.
One of my weeknight meals is baked cod with cherry tomatoes and olives and capers. It bakes in a hot oven in 12 minutes and the cleaning is minimal. The bland taste renders it a favorite among the masses, particularly to individuals who claim to dislike fish.