What's the healthiest fish to eat? Here are 4 types dietitians recommend — and what they say you should avoid.

When it comes to healthy eating, you will be hard-pressed to find a health care provider who isn’t a fan of the tip to “eat more fish.” But, as a registered dietitian, I often remind clients that not every fish is considered a nutritional powerhouse. And while some types of fish are perfectly fine to eat frequently, others should be consumed with caution.

So what are the healthiest fish options you should be stacking on your plate, and what should you be skipping? Read on for the seafood scoop.

What are the health benefits of eating fish?

Many varieties of fish, particularly cold-water oily fish like salmon, are rich in omega-3 fatty acids, “healthy” fats that support heart, brain and eye health.

Furthermore, fish is a source of high-quality protein while being lower in saturated fat, making it a smart choice for those seeking to maintain a balanced diet. It's also packed with important nutrients such as vitamin D, selenium and iodine, which support immune function, bone health and thyroid regulation.

Regular fish consumption has been associated with a reduced risk of conditions such as coronary heart disease. Additionally, some data links fish consumption to improved mood and a reduced risk of depression among certain populations.

Despite the health benefits associated with regular fish consumption, many Americans aren't eating enough. While the Dietary Guidelines for Americans recommends eating 8 ounces, or about two servings, of seafood (which includes fish and shellfish) per week, it notes that nearly 90% of Americans don't meet that target.

What's the healthiest fish to eat?

While most fish are excellent additions to a healthy and balanced diet, some stand out as “best” choices for various reasons. Here are four to try.

Salmon

“One of the healthiest fish is salmon, as it is high in health-promoting omega-3 fats,” Melissa Mitri, a registered dietitian, nutrition writer and owner of Melissa Mitri Nutrition, tells Yahoo Life. “Salmon is very nutrient-dense, providing a generous amount of protein, healthy fats, vitamins and minerals in a small portion." That includes vitamins such as B12 and D and minerals like selenium, which support immune function and bone health.

It's worth noting that wild salmon contains more protein and potassium — which is great for managing blood pressure — than farm-raised varieties. “Salmon is also low in mercury, a heavy metal that can be toxic to the nervous system and various organs in large amounts,” adds Mitri.

Farmed trout

“Farmed trout is a healthy choice due to its rich content of omega-3 fatty acids, which support heart health and reduce inflammation,” according to Mascha Davis, a registered dietitian nutritionist and author of Eat Your Vitamins. “It is also a great source of high-quality protein, [which is] essential for muscle growth and repair. Furthermore, it provides important micronutrients, including vitamin D and selenium, which contribute to overall well-being.”

Davis notes that there have been concerns about fish farming, also known as aquaculture. But she points to "significant advances" in the practice that have made it "more sustainable and cleaner." Says Davis: "In the U.S., numerous farmed trout operations grow fish in fresh spring water, provide high-quality feed and ensure ethical care for the fish." One easy way to ensure your farmed fish choices are responsibly raised and free from antibiotics is to look for an Aquaculture Stewardship Council (ASC) label on your product.

Sardines

Sardines are also rich in omega-3 fatty acids. They are a low-mercury fish option thanks to being small and low on the food chain, which limits their mercury accumulation compared with larger predatory fish. This makes them a safer choice for regular consumption, especially for vulnerable populations such as pregnant women and young children.

Choosing sardines with bones (they are soft and edible!) provides an extra boost of calcium, contributing to bone health.

Atlantic mackerel

Mackerel contains essential nutrients such as omega-3 fatty acids. It is also a good source of protein, B vitamins and minerals such as selenium and potassium.

Why eat Atlantic mackerel in particular? Compared with other types of mackerel, such as king mackerel, Atlantic mackerel has a notably lower mercury concentration, making it a more health-conscious option.

What fish should I limit?

By and large, most fish, particularly oily varieties, is great for you. But there are considerations that should be made when it comes to consuming fish raw, or eating a type with a high mercury level. (And, of course, anyone with a shellfish allergy should avoid anything within that group.)

High-mercury fish

Mercury is a heavy metal that can accumulate in fish tissue. Consuming high levels of it can lead to serious health issues, including neurological and developmental problems. According to the Food and Drug Administration, limiting mercury is crucial for children and anyone who might become pregnant or breastfeeding.

Some high-mercury fish to avoid or limit include:

• Shark

• Swordfish

• Marlin

• King mackerel

• Tilefish

• Bigeye tuna

Raw fish

Consuming raw fish can pose health risks due to potential contamination with parasites, bacteria or viruses often eliminated through cooking. These pathogens can lead to foodborne illnesses when consumed. Certain individuals, including pregnant women, young children, older adults and people with weakened immune systems, should avoid eating raw fish due to their increased susceptibility to illness.

However, healthy people can generally eat raw fish safely if it is sushi grade, sourced from reputable suppliers and handled properly to prevent contamination. Moreover, certain fish, like salmon and tuna, are deemed safer to consume raw after being frozen at specific temperatures to kill parasites.

Eating too much fish

Eating fish is generally considered healthy. But consuming too much fish can lead to potential health risks, primarily due to the accumulation of mercury and other environmental contaminants in certain fish types. It is important to maintain a balanced intake by choosing fish lower in mercury, like salmon, sardines and trout, and following dietary guidelines to ensure a healthy, varied diet.

How can I get more fish into my diet?

Ready to reap the health benefits of eating fish? Here are some tips to help you hit that two-servings-a-week guidance. (And for anyone who doesn't like the taste of fish, Mitri suggests starting with a "more neutral-tasting fish" like cod and going from there.)

• Start with breakfast: Don't limit fish to dinner. Add smoked salmon or trout to your morning scrambled eggs or avocado toast.

• Experiment with tacos: Fish tacos are an easy and delicious way to add more fish to your diet. You can use grilled, baked or even canned fish as a filling.

• Snack on fish: Sliced salmon with cream cheese on whole-grain crackers or tuna-stuffed cucumber boats provide a tasty and nutritious alternative to traditional snacks.

• Include fish in soups and stews: This is an excellent way to enhance flavor and nutrition. Make a seafood chowder or add chunks of fish like cod or haddock to vegetable soup for a hearty meal.

• Upgrade your sandwiches: Try a grilled fish sandwich with your favorite topping, or make a tuna melt for a quick and satisfying meal.

To maximize the health benefits of fish, opt for cooking methods like baking, grilling or steaming rather than frying your fish, which can add unhealthy fats. When seasoning or cooking, limit the use of butter and use healthier alternatives like olive oil or lemon juice to enhance flavor. Consider the overall composition of your meal by balancing your fish with a variety of colorful vegetables and whole grains, ensuring a well-rounded intake of essential nutrients and fiber.

Lauren Manaker is a dietitian and author.

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