To incorporate more fish and seafood into a healthy diet, individuals should prioritize options that are rich in omega-3 fatty acids, low in mercury, and sustainably sourced. These choices offer numerous health benefits, including improved heart and brain health, while minimizing environmental impact and potential contaminant exposure [1] [2] [3] [4].

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The healthiest options to add to one's diet include a variety of fish and shellfish, with a focus on those high in omega-3s and low in mercury, such as salmon, sardines, mackerel (Atlantic or Pacific chub), herring, rainbow trout, mussels, clams, and scallops. These options provide essential nutrients like protein, vitamins D and B12, iron, and phosphorus, which are crucial for overall well-being [1] [3] [5].

Fish High in Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that the body cannot produce on its own and must be obtained through diet. They are vital for heart health, reducing inflammation, supporting brain development, and potentially lowering the risk of cognitive decline and age-related macular degeneration [1] [3].

• Salmon: Wild-caught Alaskan salmon is highly recommended for its high omega-3 content, low mercury levels, and sustainable fishing practices. Farmed Atlantic salmon can also be a good option, especially if sourced sustainably [3] [5] [6]. Canned salmon is a convenient and affordable alternative, offering similar nutritional benefits, including calcium [1] [6].
• Sardines: These small, inexpensive fish are packed with omega-3s, vitamin D, and calcium (due to their edible bones). They are low in contaminants and are a sustainable choice [1] [5] [6].
• Mackerel: Atlantic or Pacific chub mackerel are excellent sources of omega-3s. It's important to choose these lower-mercury varieties over king mackerel, which is high in mercury [1] [3] [6].
• Herring: A staple in the Nordic Diet, herring is exceptionally rich in omega-3s, vitamin D, vitamin B12, selenium, and niacin. It is also a sustainable and affordable option [1] [5] [6].
• Rainbow Trout: Often farmed sustainably, rainbow trout offers a good amount of omega-3s and has a milder flavor than salmon, making it a great alternative [3] [5] [6].

Lean Fish and Shellfish

While fatty fish are prized for omega-3s, lean fish and shellfish also offer significant nutritional value, including high-quality protein and various vitamins and minerals, with generally lower fat content [1] [3].

• Cod: This flaky white fish is a good source of phosphorus, niacin, and vitamin B12, providing 15-20 grams of protein per 3-ounce serving [3].
• Hake: A white fish that is an excellent source of protein and low in saturated fat. Look for hake with the blue MSC label for sustainable sourcing [4].
• Perch: With a mild taste and medium texture, perch is another healthy white fish option [3].
• Mahi-Mahi (Dolphinfish): A firm, tropical fish that is versatile in cooking. When choosing mahi-mahi, opt for those caught in the U.S. and Ecuador with troll lines for better sustainability [3] [6].
• Clams: Whether wild-caught or farm-raised, clams are environmentally friendly and rich in protein, magnesium, potassium, and iron [4] [5].
• Mussels: These shellfish are highly sustainable, affordable, and a good source of selenium and vitamin B12 [5]. They also filter and clean the water they are farmed in, offering environmental benefits [5].
• Scallops: Protein-dense, low in fat, and rich in vitamin B12 and omega-3 fatty acids, scallops are generally good for the environment [4].
• Squid (Calamari): High in protein (around 18 grams per four-ounce serving), vitamin C, calcium, and iron, squid is a versatile and healthy seafood option with a mild flavor and firm texture [4].

Fish to Limit or Avoid

Some fish should be limited or avoided due to high mercury levels or unsustainable fishing practices, especially for pregnant or breastfeeding individuals and young children [1] [3] [6].

• High-Mercury Fish: Swordfish, king mackerel, orange roughy, big-eye tuna, shark, and tilefish are generally high in mercury and should be consumed sparingly or avoided [1] [3] [6].
• Certain Tuna Varieties: While canned light tuna (skipjack) is a good low-mercury option, yellowfin, albacore, and ahi tuna should be limited due to higher mercury content [1] [3].
• Farmed Salmon (in open-net pens): Some farmed salmon practices, particularly those in open-net pens, can raise concerns about parasites, diseases, and environmental pollution. However, freshwater-farmed salmon and some open-net systems with better practices can be good alternatives [6].

Sustainable and Budget-Friendly Options

To make fish more accessible and environmentally conscious, consider these tips:

• Canned and Packaged Fish: Tuna, sardines, and anchovies in cans or pouches are convenient, have a long shelf life, and are excellent sources of protein and omega-3s [1].
• Farm-Raised Fish: While wild-caught is often preferred for sustainability, responsibly farmed fish can be more economical. Look for guidelines from organizations like the National Oceanic and Atmospheric Administration (NOAA) Fisheries for sustainable seafood [1] [4].
• Smaller Fish and Bivalves: Choosing fish lower on the food chain, such as herring, sardines, clams, and oysters, benefits both cardiovascular health and the environment, as they generate fewer greenhouse gas emissions compared to terrestrial animal proteins [5].

The Dietary Guidelines for Americans recommends adults consume at least 8 ounces of fish per week, and pregnant or breastfeeding individuals should aim for 8 to 12 ounces per week of low-mercury options [1] [2]. Incorporating a variety of these healthy and sustainable seafood choices can significantly contribute to a well-balanced and nutritious diet [3].

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