5 of the Healthiest Fish to Eat—and 5 to Limit

Fish are a lean, healthy source of protein—and the oily kinds, such as salmon, tuna, sardines and mackerel, deliver those heart- and brain-healthy omega-3 fats. Health and nutrition experts recommend adults eat 8 ounces of seafood per week.

There's also concern about the environment—and choosing seafood that's sustainable. So, if you often stand at the fish counter a little perplexed and wondering what's good for yourself and the planet, we can help. We've done research to find the best fish to eat when it comes to sustainability, mercury content and nutritional benefits.

5 of the Healthiest Fish to Eat

1. Pacific Chub Mackerel

The gear used to catch types of mackerel is efficient and not likely to cause major habitat destruction, a reason this guy is an ocean-friendly choice. This strong-flavored fish is high in heart-healthy omega-3s, a good source of protein—delivering about 16 grams in 3 ounces—and pairs well with bold seasonings. The Food and Drug Administration recommends avoiding King mackerel, due to mercury; Pacific chub mackerel is a best choice.

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2. Salmon, Wild-Caught (including canned)

Most farm-raised and wild-caught salmon is relatively low in mercury and other contaminants. Research shows that wild-caught Alaska salmon produces fewer greenhouse gas emissions than farmed Norwegian salmon, making it better for the environment.

To give you an idea of how well-managed Alaska's salmon fisheries are, consider this: Alaska’s salmon fisheries are managed with a careful, step-by-step process. Each year, managers survey salmon populations, set an allowable catch and then lower it further to create an actual catch limit. This cautious approach also factors in the ecosystem and changing conditions to keep wild salmon sustainable.

From a nutrition standpoint, farm-raised and wild-caught salmon have just about the same heart-healthy omega-3 fats. Buying salmon in a can is a more affordable way to get this healthy seafood in your diet. Canned salmon is not just a great source of omega-3 fats, it is one of the best sources of nondairy calcium. A 3-ounce serving has 241 milligrams (most adults need between 1,000 to 1,200 mg per day). Canned wild salmon is typically sockeye or pink from Alaska, but you'll want to check the label to make sure.

3. Sardines, Wild-Caught (including canned)

The tiny, inexpensive sardine is making it onto many lists of superfoods, and for good reason. It packs nearly 300 mg of omega-3 fats per 3 ounces and is one of the very few foods that's naturally high in vitamin D. It's also one of the few foods naturally high in calcium, packing 25% of your daily needs per serving. Other fish, like herring, pilchards and sprat, are in the same family as sardines.

Quick to reproduce, Pacific sardines have rebounded from both overfishing and a natural collapse in the 1940s. Get a taste for sardines in our delicious Lemon-Garlic Sardine Fettuccine that even sardine skeptics might enjoy.

4. Rainbow Trout (and some types of Lake)

Rainbow trout (also referred to as steelhead trout), is one of the best fish to eat when it's farmed in the U.S. or in indoor recirculating tanks. Trout ranks just under canned pink salmon when it comes to omega-3 fats and supplies potassium, selenium and vitamin B6 while offering more than a day's worth of vitamin B12.

5. Herring

Herring is a Nordic Diet staple—it has a higher omega-3 content than sardines, trout and mackerel at more than 1,400 mg per 3 ounces. It's also an excellent source of vitamin D and selenium. You'll typically find herring that has been canned, cured or smoked on restaurant menus, but it can also be eaten fresh.

If possible, buy U.S. Atlantic herring caught with purse seines or California herring caught with set gill nets. Befriend your local fishmonger—they can help you figure out the sourcing methods for your desired fish. Try our Scandinavian Pickled Herring Bites as an appetizer at your next get-together.

5 Fish to Limit

A number of environmental organizations have advocated taking several fish off the menu. The large fish listed below are just five examples EatingWell chose to highlight: popular fish that are both depleted and, in many cases, carry higher levels of mercury and polychlorinated biphenyls (PCBs). Mercury and PCBs are referred to as "legacy pollutants" and have been found to cause serious health issues in humans. The Food and Drug Administration (FDA) also provides advice on which fish to avoid due to mercury levels.

1. North Atlantic Swordfish

Swordfish is a sustainable choice when it comes to seafood. However, swordfish is on the FDA's list of fish to avoid for being high in mercury, which is dangerous for those who might become pregnant, those who are pregnant or breastfeeding, and it is not recommended for young children.

2. Orange Roughy

This fish lives a long life but is slow to reproduce, making it vulnerable to overfishing. The orange roughy is on the FDA's list of fish to avoid due to high levels of mercury.

3. Salmon, Farmed in Pens (Atlantic)

Most farmed salmon are raised in tightly packed, open-net pens often rife with parasites and diseases that threaten the wild salmon trying to swim to their ancestral spawning waters. Open-net-farmed salmon are often given antibiotics to combat diseases, and their food and waste pollute the ocean. Consumer pressure may encourage more farms to continue to adopt better practices.

4. Mahi-Mahi (Costa Rica, Guatemala & Peru)

Imported, longline mahi-mahi, or dolphinfish, is one of the least eco-friendly fish. There is concern about bycatch, including sea turtles, seabirds and sharks, getting tangled in the fishing gear when mahi-mahi is fished. However, mahi-mahi caught in the U.S. and Ecuador with troll lines is ranked is a better choice if you're hankering for this particular fish.

5. Halibut, Wild-Caught (Atlantic)

This fish grows and matures slowly (living as long as 50 years), so it is susceptible to overfishing. Consequently, because of the depletion of Atlantic halibut populations, the U.S. limits harvest of this breed found in the North Atlantic Ocean. Pacific halibut is a good alternative, as it comes from well-managed fisheries with little habitat damage and low rates of other marine life being caught as bycatch.

Recipes to Try

Easy Salmon Cakes

4.5

Avocado Tuna Salad Sandwich

5.0

Sardines on Crackers

5.0

Our Expert Take

Fish can be an excellent source of protein, healthy fats and key nutrients, but making the best choice means considering both your health and the health of the ocean. Opting for sustainable, lower-mercury options like salmon, sardines, trout, mackerel and herring ensures you reap the nutritional benefits while also supporting responsible fishing practices.