You're undoubtedly already aware that you should eat fish twice a week. Fish is a lean, nutritious source of protein, and oily varieties, such as salmon, tuna, sardines, and others, provide the heart- and brain-protective omega-3 fats you've undoubtedly heard you should be consuming.
But there's also the issue of the environment, which necessitates picking sustainable seafood. So, if you're like me, you're frequently bewildered at the fish counter: what's healthy for me and the environment? We looked into which fish are the healthiest to consume in terms of sustainability, mercury levels, and nutritional value.
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1. Atlantic Mackerel
This species is a fast-growing fish, which means it can readily repopulate and withstand greater fishing pressure. Another reason this person is an ocean-friendly pick is that the gear used to harvest Atlantic mackerel is efficient and unlikely to cause substantial habitat degradation. This robust-flavored fish is rich in heart-healthy omega-3 fatty acids, a solid source of protein (a 3-ounce fillet has 20 grams), and mixes well with assertive spices. Check out our Korean Grilled Mackerel dish, which is seasoned with a rich Korean chile sauce and fresh ginger.
2. Wild-Caught Alaskan Salmon (including canned)
Alaskan wild-caught salmon is free of pollutants like mercury and lead and originates from well-managed fisheries. Consider the following to get a sense of how effectively Alaska's salmon fisheries are managed: At river mouths, scientists are stationed to count how much wild fish return to spawn. If the population starts to fall, the fishery is stopped before it reaches its limit, as certain Chinook fisheries were lately. Alaska's wild-caught salmon are both healthier (they contain more than 1,500 mg of omega-3s per serving and carry few pollutants) and more sustainable than just about any other salmon fishery, thanks to rigorous monitoring, stringent limits, and diligent water quality control.
Salmon in a can is also a more cost-effective method to include this healthful fish in your diet. Salmon in a can is not only a good supply of omega-3 fats, but it's also a good source of non-dairy calcium. A 3-ounce serving provides 18% of your daily requirements. It's usually sockeye or pink salmon from Alaska in canned wild salmon, but check the label to be sure. For a quick and healthy meal on the road, try this Quick Lentil Salmon Salad.
3. Pacific sardines (wild-caught)
The small, low-cost sardine is finding its way into several superfood lists, and for good reason. It contains about 1,200 mg of omega-3 fatty acids per serving and is one of the few foods naturally rich in vitamin D. Sardines are a popular name for several fish in the herring family. It's also one of the few foods naturally rich in calcium, with each serving providing 33 percent of your daily requirements.
Pacific sardines are quick to reproduce and have recovered from exploitation and a natural collapse in the 1940s. Our delightful Lemon-Garlic Sardine Fettuccine will give even sardine doubters a taste for sardines.
4. Rainbow Trout (and some types of Lake)
According to Monterey Bay Aquarium Seafood Watch, rainbow trout (also known as steelhead trout) is one of the finest fish to eat whether farmed in the United States or kept in indoor recirculating tanks. Trout is a strong source of potassium, selenium, and vitamin B6 and provides more than a day's worth of vitamin B12, ranking only below canned pink salmon in terms of omega-3 content.
When purchased from the proper sources, lake trout is a fantastic option. Lake trout obtained in Minnesota waters of Lake Superior is recommended by Seafood Watch.
5. Herring
Herring is a cornerstone of the Nordic diet, and for good reason: it contains more omega-3 than sardines, trout, and mackerel. It also contains a lot of vitamin D and selenium. Restaurant menus usually include herring that has been canned, cured, or smoked, although it may also be eaten raw.
Buy American Atlantic herring collected using purse seines or California herring captured with set gill nets, according to Seafood Watch. If you haven't already become friends with your local fishmonger, they may assist you in determining the best strategies for obtaining your preferred fish.
