INSIDER spoke to a registered dietitian nutritionist about the healthiest fish to eat. Why It’s Important to Eat The Healthiest Fish Seafood, which includes both fish and shellfish, tends to be low in calories and saturated fat, particularly when compared to other protein sources. (Here are seven more of the healthiest foods you should be eating but probably aren't.) As always, you all know I’m a huge encourager of raising your own food. Good news! 6 of the Healthiest Fish to Eat (And 6 to Avoid) Try these healthy fish to select your favorite safe catch. 8. Nutritional Info: All types of salmon are high in omega-3s, ranging from about 750 mg to 1,270 mg per 75-gram serving. Even though most Americans currently eat too little seafood, the good news is that choosing which seafood is healthiest to eat is easy. Some types of fish can be a good source of high-quality protein and other nutrients. photo credit: shutterstock 1. Small fish eat the sea vegetation and then big fish eat the smaller fish. The healthiest fish to eat provide the highest levels of omega-3 fatty acids with the lowest levels of environmental toxins. Fish is a healthy choice, yet many avoid this excellent source of nutrition due to concerns of mercury, PCB’s and other contaminants. Try these delicious trout recipes . This is fish that are larger in size eat smaller fish and absorb more mercury—they also tend to live longer which means they have more time to absorb more. Many of us turn to fish as a healthier alternative. Following the chart above is an easy way to select the healthiest fish to eat, but you also have to check where the fish comes from! Some of the best fish to eat include wild-caught salmon, mackerel, herring, and sardines. Rich in protein and omega-3s, they keep your brain and heart functioning optimally. Fi sh are a lean source of protein and high in omega-3 fatty acids, not to mention delicious as well. Others just plain have more nutritional benefits. Low Mercury Fish – The Healthiest Fish to Eat. All the famous fish including lake trout, mackerel, sardines and salmon are not only rich in omega-3 fatty acids, they are also quite safe and considered the … That is why big fish like sharks, golden snapper, swordfish, king marlin, and certain kinds of … Learn about the best and worst seafood choices for your health and for the environment, then "go fish" and enjoy the approved varieties in our favorite fish recipes. Choosing the Healthiest Fish. 6 of the Healthiest Fish To Eat. However, some types of fish contain more mercury and toxic contaminants than others, and many consumers now shop with sustainable fishing and farming practices in mind. Unfortunately, many fish contain higher levels of mercury, which can build up in the human body and cause mercury poisoning. The majority of fish, over 80% comes from developing countries such as Thailand and Vietnam, where regulations are not as strict. It has also been proven, in some cases, … Salmon, tuna, sardines and mackerel are considered the healthiest fish to eat. Whenever I walked into the food store and went to the fish counter, I often forgot which fish was safest. Today’s post is going to tell you the healthiest fish to eat, as well as give you 10 flavorful, healthy, and easy fish recipes! For a quick sauce for baked or grilled fish , Calder suggests combining drained capers, lemon zest and olive oil … After all, the American Heart Association does recommend eating fish one to two times per week. What you may not know is that anchovies, cod, oysters, crab and other fish are just as beneficial. As many as 75% of women don’t eat the recommended 2 servings of fish per week. Fish can get confusing if you know “enough to be dangerous,” but not quite enough to be decisive. In adults, this can result in brain damage, depression, memory problems, muscle weakness, trouble walking, and more . This is fish that are larger in size eat smaller fish and absorb more mercury—they also tend to live longer which means they have more time to absorb more. Fish is one of the best foods you can eat: they are one of the best sources of omega-3 fatty-acids, as well as many other nutrients most people don’t get enough of. You have probably heard people say you should start eating fish because it’s healthy. All commercially-sold seafood—meaning the fish and shellfish sold in restaurants in supermarkets—is safe to eat. Frozen? Eating fish has been proven to increase grey matter in the brain, preventing age-related deterioration. Also, leave any mud or debris on them until you're ready to eat or cook them. Plus, fish provide anti-inflammatory omega-3s, as well as essential minerals like selenium and vitamin D. But the type of fish you eat matters. Salmon. Omega-3 fatty acids are thought to help with lowering cholesterol levels, improving the health of your heart, and reduce overall stiffness and joint pain. There has been a lot of discussion throughout the years about how much meat is safe to eat. Visit INSIDER's homepage for more stories. Enjoy! One thing to consider in choosing fish to eat is that smaller fish have lower levels of mercury than bigger ones. The levels of mercury bioaccumulate in the big fish because they cannot get rid of the mercury very easily. Fish are a lean, healthy source of protein -- and the oily kinds, such as salmon, tuna, sardines, etc., deliver those heart- and brain-healthy omega-3 fats you've probably also heard you should be getting in your diet.