10 Healthy Fish to Eat If You Want to Crush Your Weight-Loss GoalsSales
- Eating fish two or three times per week can reduce your risk of chronic disease.
- The lean protein and omega-3’s in fish make it a smart, nutritious choice.
- Canned salmon and tuna provide the same benefits but cost less than fresh fish.
Here are 10 types of fish favored by the FDA, EPA, and the Environmental Defense Fund Seafood Selector as smart choices for you and the environment. Adults should eat two to three four-ounce servings per week and choose a variety for the best benefits.
Both farmed and wild-caught Alaskan salmon contain tons of protein and omega-3 fatty acids as well as key vitamins and minerals. Canned salmon provides equally great nutrition if you’re on a budget.
One 3-ounce portion of cooked cod has 15 to 20 grams of protein for less than 90 calories and 1 gram of fat. Choose cod caught in the Pacific (where the species is more abundant) over the Atlantic if possible, the EDF advises.
A relative of salmon, all rainbow trout sold in the U.S. is farm-raised — earning it the best eco-rating from the EDF. Try the similar but lesser known Arctic char if you’re looking to mix it up. One fillet of either fish has under 150 calories and about 20 grams protein. Try grilling, baking, or poaching to get your dose of omega-3’s in.
It’s hard to go wrong with this versatile and nutritious fish. Pick canned light tuna packed in water (not oil) for the best health boost. One 3-ounce can has just 100 calories for 22 grams of protein, half of your daily vitamin D, and an entire’s day worth of the essential nutrient selenium. You can even add snack packs from brands like Bumble Bee and Starkist to salads and sandwiches for easy weekday lunches.
These tiny fish swim in large schools, but they also supply a surprising amount of of vitamin B12, an essential nutrient for red blood cells, nerve function, and DNA synthesis. Just two sardines contain 18% of your daily needs.
6. Flounder and Sole
Both flounder and sole live on the ocean floor, but flounder is found in the Atlantic while soles swim in the Pacific. Some great options to look out for: starry flounder, Pacific sanddab, Dover sole, English sole, petrale sole, and rex sole.
This lesser-known mild, flakey white fish (also called Asian sea bass or giant perch) draws comparisons to Chilean sea bass and tastes excellent steamed, baked, broiled or blackened. One 6-ounce fillet contains 140 calories and 35 grams of protein, plus selenium, zinc, and other vitamins and minerals. Try serving it with a citrusy salsa or roasted veggies.
A relative of cod, pollock is the species you’ll usually find in fish sticks, fish filet sandwiches, and (surprise!) imitation crab. In fact, Alaska pollack is the largest fishery in the U.S., according to the EDF. Put a heart-healthier spin on the processed fish dishes by baking your own fillets in the oven.
Mild-tasting and economically priced, one cooked tilapia fillet has a third of your daily vitamin D and just 110 calories. And for those who turn their noses up at this hardy, farmed fish, get this: A blind taste test conducted by the Washington Post found tilapia to be just as delicious as rainbow trout and branzino, according to a panel of professional chefs and seafood experts.
Haddock — a cold-water whitefish found off the northern Atlantic coast — contains half your daily value of vitamin B12 and a whopping 30 grams of protein in just one fillet. It’s most commonly baked and broiled, but you can also use it in casseroles, fish cakes, and chowders.