wild-caught salmon for higher levels of omega-3 fatty acids, vitamins, and lower saturated fat compared to farmed salmon, which is beneficial for heart health.
Consume tuna in moderation, opting for canned light tuna over canned white tuna due to lower mercury content, as it is low in calories, high in vitamins, and a good source of protein.
Farmed trout, subject to strict regulations with limited chemical use, is a safer and healthful choice with lower mercury levels.
Halibut, a mild-flavored white fish, is a good source of protein, potassium, and vitamin D, making it an ideal choice for those seeking to add fish to their diet.
Mackerel, a flavorful fish, is rich in omega-3s and vitamin B-12, with smaller varieties being preferable due to lower mercury levels.
Cod, a versatile white fish, is high in protein, phosphorus, niacin, and vitamin B-12, while being low in fat and calories, making it ideal for weight control.
Sardines, a nutrient-rich oily fish, are high in calcium, selenium, protein, vitamin B-12, and omega-3 fatty acids, commonly available in canned or frozen form with varying oil.
Herring, a type of fish in the sardine family, is rich in omega-3 fatty acids, protein, and vitamin B-12, but pickled or smoked herring may have higher sodium content.
Mahi-mahi, a lean protein-rich fish with vitamins and minerals, should be sustainably sourced to support fish populations and minimize environmental impact.
Arctic char, resembling salmon in appearance and flavor, has firm, high-fat flesh ranging from dark red to pale pink.
Wild Alaskan pollock
Wild-caught in the northern Pacific Ocean, Alaskan pollock is known for its mild flavor and light texture, making it a popular choice for fish sticks and battered fish products.
Whether farmed or wild, striped bass is a sustainable fish with a firm, flaky texture and delicious flavor.