May 18, 2020

3 Healthiest (and Worst) Fish For Your Health

Expand your protein options with these varieties

Sardines ready to eat

From sardines to mackerel, fish has a multitude of benefits ranging from omega-3 acids to protein. However, there are a few varieties that are healthier for you than others. Registered dietitian Julia Zumpano, RD, LD, breaks down the three fish that deserve more attention and three that you should avoid.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

The Best

1. Sardines

Sardines provide a variety of benefits.

“You can’t go wrong with sardines,” says Zumpano. “They’re a wonderful source of omega-3 fatty acids, they’re caught in the wild and they’re cheap.”

Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. They contain a great source of calcium and Vitamin D, so they support bone health, too. Other than fortified products, there are few other food sources of Vitamin D. They may be packed in water, tomato juice or olive oil. Read the label to make sure you don’t exceed your daily limits for sodium and fat.

“Since sardines are more likely to be sustainably caught, they’re a safe choice for pregnant and nursing women,” notes Zumpano.

Worried about encountering the entire fish, head intact? Today, only the edible portions are included. Try serving sardines sprinkled with lemon juice and 1 teaspoon of olive oil or with chopped tomatoes and basil, oregano or another Italian seasoning. For a quick snack, serve sardines on whole grain crackers.

2. Herring

Fatty fish like herring provide around 1.5 grams of omega-3s per 3 ounce serving. Herring also boasts more omega-3 fatty acids than either salmon or tuna, which are essential to human health since our bodies can’t make these fats.

Herring contains less mercury than other omega-3-rich fish you may be eating, like tuna, king mackerel, swordfish and halibut.

Advertisement

“Try it chilled, with a light marinade of white wine vinegar, red onion and dill,” says Zumpano. “Another popular option is to pair herring with mustard and dill.”

3. Mackerel

Atlantic and Atka mackerel from Alaska are high in inflammation-fighting omega-3s and low in mercury, but not all mackerel get a thumbs-up. King mackerel, from the Western Atlantic and Gulf of Mexico, has a high mercury content. Zumpano suggests limiting Spanish mackerel as well due to mercury concerns.

“Try grilling or poaching mackerel to throw over a salad, or serve it with a side of grilled veggies,” she notes.

The Worst

Meanwhile, think twice about ordering these popular fish or adding them to your grocery cart:

1. Tilapia

“Sure, tilapia is a lean source of protein, but it lacks the omega-3 content of fatty fish like salmon, tuna, herring and sardines,” says Zumpano.

Most people don’t get enough omega-3s in their diet. If you’re going to enjoy fish, it’s best to choose fish that are highest in this essential nutrient.

2. Tuna

“Fresh tuna is a great source of omega-3s,” says Zumpano. “But everyone’s desire for sushi may be putting us at risk for mercury toxicity.”

Advertisement

Exposure to high levels of mercury increases the risk of cognitive defects and other health problems. You’re not necessarily safer with canned tuna, either. Albacore tuna, one of the more popular fish in the United States, is consistently high in methylmercury.

“The same is true for canned light tuna unless you’re purchasing from a company that checks the mercury levels of each can,” continues Zumpano. “But very few companies currently take this extra step.”

3. Imported catfish

Catfish, which is 90% imported, often comes from contaminated waters and may contain dangerous chemicals and antibiotics. If you love your catfish, choose farm-raised varieties from American waters or try Asian carp, which has a similar taste.

The next time you’re weighing dinner options, follow these tips for choosing fish that are high in omega-3, low in mercury, safely sourced and sustainably caught. When purchasing canned fish, be sure that it’s BPA-free. You’ll find yourself enjoying some menu options you haven’t tried before.

Related Articles

Fish tostada on a yellow plate piled with tomatoes, avocados and a lime.
February 9, 2023
Recipe: Spicy Fish Tostada

Tilapia meets avocado and salsa!

A plate with orange roughy, rice and diced vegetables
July 26, 2021
Recipe: Lime-Roasted Orange Roughy Almandine

A vibrant fish with even brighter and bolder flavors

Sea bass topped with cherry tomatoes, crushed red pepper and lemon
April 5, 2021
Recipe: Sweet and Savory Sea Bass With Stewed Cherry Tomatoes

What a catch! Easy to prepare, packed with nutrients

variety of food groups containing manganese and magnesium
November 30, 2023
Manganese vs. Magnesium: Two Important Minerals With Key Differences

They’re both essential minerals but do different jobs in your body

holy basil leaves, known as tulsi, on wooden spoon
November 30, 2023
The Benefits of Holy Basil (Tulsi)

This herb offers different potential benefits from the basil you find in pesto

cool tropical smoothie with straw
November 30, 2023
Recipe: Cool Tropical Smoothie

A zesty thirst-quencher that’s dairy-free and vegan

salmon and broccoli over rice
November 29, 2023
6 Foods To Eat for Healthy Joints

Fish, cruciferous veggies, turmeric, yogurt, ginger and green tea all reduce inflammation

skillet of ground turkey stroganoff
November 28, 2023
Recipe: Healthy Turkey Stroganoff

A hearty dish that’s easy to put together

Trending Topics

group of hands holding different beverages
November 14, 2023
10 Myths About Drinking Alcohol You Should Stop Repeating

Coffee won’t cure a hangover and you definitely shouldn’t mix your cocktail with an energy drink

Person applies moisturizer as part of their skin care routine after a shower.
November 10, 2023
Korean Skin Care Routines: What You Need To Know

Focus on the philosophy — replenishing and respecting your skin — not necessarily the steps

glass of cherry juice with cherries on table
November 8, 2023
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Ad