Fish has become a staple part of many diets across the world mainly because of its heart and brain benefits.
However, because of the presence of mercury in some fish, many people want to know if the fish they have chosen is healthy 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 healthiest fish to eat by the experts.
Another variety of fish that many people like to catch themselves is carp fish (Read all our fishing Tips & Tricks), which has also become one of the favorites when it comes to consuming fish for boosting health. It might be difficult to catch but that makes it even more preferable for obtaining all those health benefits. People also eat carp for its distinctive fishy taste.
How to Choose the Healthiest Fish to Eat?
When looking for the best fish, it is recommended to eat the varieties that are not only rich in nutrients but are also good for the environment and the future of fishing. Fish is good for overall health and well-being and the experts recommend eating at least two servings of fish every week.
It is particularly advised for boosting immune health and to obtain some essential nutrients. Everybody knows that fish is good for our heart health but many people don't know that it is also good for controlling allergies like asthma and for improving thyroid health.
The fish that we are going to discuss in this post are all sustainable, which means they are caught or farmed using ways that are not harmful for the environment of the habitat. They are all great sources of omega-3 fatty acids, which is the number one reason for eating fish.
Fish containing high concentration of mercury are to be avoided so we have tried to shortlist fish that have extremely low mercury levels. Wild-caught fish are considered the healthiest fish to eat and they can be consumed twice a week without worrying about any dangers.
The healthiest fish are also rich sources of vitamin B12. This vitamin is important for maintaining overall health as it helps to get rid of tiredness and fatigue. It is particularly good for iron absorption and hence prevents iron deficiency anemia in women.
Fatty acids known as EPA and DHA promote heart and brain health. Many fish also have anti-inflammatory properties particularly herring and salmon are listed among the most anti-inflammatory foods.
Finally, most fish offer vitamin D, which plays a major role in maintaining the levels of calcium and phosphorus in the body. Since vitamin D is not present in most diets, it is recommended to get it from fish instead of consuming vitamin D supplements.
Let us now look at some of the safest and healthiest fish to eat.
TOP 6 Safest and Healthiest Fish to Eat
1. Atlantic Mackerel
Atlantic mackerel is a rich source of vitamin D and the best thing about it is that, it has the lowest concentrations of mercury. It can be safely regarded as the healthiest fish to eat and also the safest. Mackerel is one of the fatty or oily fish varieties and it is also one of the most recommended ingredients in Japanese Sushi. Mackerel is rich in both DHA and EPA and is the best fish to eat if you want to obtain heart benefits. Another important vitamin it contains is vitamin K.
If you're looking for the most ocean-friendly fish, mackerel should be your top choice. Mackerel has a strong and distinctive flavor, much like that of salmon or tuna. Some people regard its taste as milder than that of salmon. Preserving mackerel is not a simple procedure and therefore it is recommended to eat it the day it was caught.
2. Lake Trout
Lake trout is a preferred choice when it comes to healthy fish because it offers a good amount of protein. Some other nutrients that it contains include vitamin B6, iron, potassium, selenium and vitamin B12. As such, it is considered the most nutrient-dense fish in the world. It is also among the top 5 recommended fish for health benefits by dietitians around the world.
Trout is available in many varieties and almost all of them are greasy and oily. However, to best enjoy its taste it is recommended to either grill or bake it. The fish comes with an extremely mild taste that most people prefer. It does not taste fishy at all and hence even those who doesn't like the taste of fish can also enjoy it. Salmon might have a sweeter taste but trout is preferred for its delicate texture and meat with small flakes.
LINK >>> What does trout eat? All You Want to Know! <<< LINK
3. Wild Salmon
Wild or Alaskan salmon is among the healthiest fish to eat because it provides important amounts of almost all the essential nutrients. These include antioxidants, vitamin B12, selenium, omega-3 fatty acids, phosphorus, potassium and vitamin D. It is also a rich source of many B vitamins including folic acid, niacin and riboflavin. Salmon is especially recommended for boosting brain health.
While salmon is tasty and nutritious, it is advisable to avoid farmed salmon at all costs. Farmed salmon might be contaminated with mercury and other toxins and is therefore not good for consumption. This fish does not have that characteristic fishy taste; instead it tastes somewhat like mild-flavored meat. Since it has a refreshing flavor, it can be used in a number of delicious recipes.
4. Albacore Tuna
Albacore or Tombo tuna is considered one of the healthiest fish to eat because of its low calorie content and high concentration of important minerals. If you're looking for fish that offers the best omega-3 content, look no further. One of the most beneficial nutrients this fish offers is selenium, which acts as an antioxidant and prevents damage done by free radicals in the body. Tuna is also rich in iodine and choline that most other fish lack.
Albacore comes with a mild to medium flavor and firm flesh. Its rich taste is mainly due to its higher fat content. Tuna is not recommended for pregnant women because it might have slightly high content of mercury. However, it is safe to consume every week or so in order to obtain all the health benefits it offers.
For its high levels of omega-3 fatty acids and many other nutrients, herring is among the top healthiest fish to eat. Moreover, it is one of those varieties that are extremely low in mercury and that makes them a preferred choice for a lot of people. In addition to many B vitamins, it also contains important antioxidants good for overall physical and mental health.
Herring is also among the most sustainable fish in the world and it is one of the tastiest. It takes a while to understand how it should be cooked to bring out its best flavor, which is strong and salty. Chefs use different methods to remove the salt and use a lot of onions in its preparation. It is an oily fish containing about 30% fat by weight.
Carp is one of the tastiest fish anyone could find and if they are able to cook it properly, there are many dishes that can be prepared using this type of fish. The good thing about carp fish is that, it is low in sodium. Two of the best nutrients it offers are vitamin B12 and selenium. Selenium is well-known for its numerous health advantages. Its an antioxidant that is needed for a number of functions in the body.
READ MORE: What Does Carp Eat? All You Want to Know!
It is recommended to catch carp from clean water sources like rivers and lakes. Its taste largely depends on its own diet but if you are able to get your hands on freshwater carp, it might have a sweet and mild taste like that of catfish. The flesh is usually of dark color but since there are many varieties of carp available around the world, some of them might come with white and firm flesh.
When looking for the best and healthiest fish to eat, one must try to find the sustainable species available around the world.
Out of the choices discussed in this post, Atlantic Mackerel is considered the best when it comes to eco-friendly seafood choices. Wild salmon is the most preferred choice where health benefits are concerned. Lake trout is recommended if you're looking for the best-tasting fish that is also rich in omega-3 fatty acids. Fishermen around the world take the challenge of catching even the most difficult of all fish and lake trout as well as carp are among those varieties that give a tough time to fishermen when it comes to catching them. But once they are successful, there is nothing sweeter than tasting freshly caught fish.
Carp has recently become one of the most widely eaten fish in the world. Some people might find it difficult to clean but that makes cooking it an even more exciting adventure. If you're looking for the tastiest and most strongly flavored fish, then go for herring or carp.