Best Fish to Eat Nutrition Facts

Best Fish to Eat Nutrition Facts

Fish is a healthy, proteinaceous food, especially important for its essential fatty acids that our bodies don’t produce on their own. If you want to eat calorie-restricted seafood, then lean sea fish (cod) might be the best option because it will provide less than 120K calories per 3 ounces serving As it is discussed in the previous article, omega 3 fatty acids play an essential role in growth and development for fetuses and also shown to decrease inflammation According to AHA recommendations, it is necessary to eat fish twice a week particularly salmon, trout, sardines, and tuna which are high in omega 3 fatty acids.

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Consuming fish more than twice a week is associated with some health risks. Some environmental pollutants are found in fishes which are shown to have toxic effects on human health. These contaminants are mercury and polychlorinated biphenyls (PCB) which are present in our household & industrial wastes when thrown into waterways; accumulate into the fish bodies that live there. Thus, fish is the food source that is more likely to be contaminated with mercury. Prevention is better than cure. Therefore, the Environmental Protection Agency (EPA) and FDA advise pregnant women to avoid fishes that contain a high level of mercury. As, it is dangerous to fetus health.

The High Mercury Fishes Include

• Sword fish
• Tile fish
• Shark
• King Mackerel

Here are some low mercury fishes which don’t only prove to be safe but also has a strong nutrition profile. Just because these fishes are eco-friendly- being responsibly caught or farmed and not over-fished. So, these fishes are included in our “best fish” list.

  1. Albacore Tuna
    2. Alaskan Salmon
    3. Coho salmon
    4. Sardines
    5. Herring
    6. Rainbow Trout
    7. Cod
    8. Mahi-Mahi
    9. Stripped bass
    10. Chollok
    11. Char


Albacore tuna is pole caught from the US or British Columbia.The EPA and FDA recommend children eat no more than 6 ounces from albacore tuna per week. It is also recommended that people should limit the intake of yellow fin, albacore and ahi tuna because it contains high mercury. But skip jack which is called light tuna contains low mercury content and also higher in omega 3s.

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Alaskan salmon (wild-caught)

Farmed salmon or wild salmon has always been the part of debate means which one is the better option. Farmed salmon is significantly cheaper as well as it contains fewer omega3s, depending on whether it is fortified or not. So, try to choose the wild variety which packs about 1,210mg of omega 3’s per serving and more sustainable. Salmon is quite expensive seafood but it is the best food to eat if your budget allows.Try this grilled salmon recipe with a sweet tangy glaze that’s easy to make.

Freshwater Coho Salmon (farmed in tank systems, in the US)

It is the first and only farmed salmon which people like a lot. It may take about 3lb of wild fish to raise 1lb of salmon. But Coho requires less feed and delivers about 1,025mg omega3s per 3ounce serving.If we compare Coho salmon with Alaskan salmon, then we sadly say that contain fewer omega3s.

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Sardine is an oily fish and enriched with many vitamins especially vitamin D(193IU of vitamin D per 100g of serving). It is usually sold in cans. It is highly nutritious packs up to 1,950mg of omega 3s per 3 ounces serving than salmon and tuna
Try along with a salad.


A fatty fish looks similar to sardines. It is good smoked. Smoked fish is packed with sodium though which should be avoided for high blood pressure patients.So, it is advisable to consume it in moderation.

Rainbow Trout (farmed)

This farmed rainbow trout is much safer than a wild one because lake trout are high in contaminants. According to the Monterey Bay Aquarium Seafood Watch, it is one of the best types of fish that you can eat cautiously in terms of environmental impact.


This flaky white fish is loaded with phosphorus, niacin, iodine and vitamin B-12. A 3-ounce cooked portion packs 15-20g of protein. Try along with a piccata sauce, as a topping.


A tropical firm fish is also known as dolphin fish.

Striped Bass

Striped bass is another sustainable fish. It has a firm yet the flaky texture and also full of flavor.


It is a fresh water white fish and has a medium texture.

Wild Alaskan Pollock(wild-caught)

Alaskan pollock is found in the northern Pacific Ocean. Because of its mild taste and light texture, it is most often used for fish sticks and other marinated fish products.

Arctic char

Arctic char belongs to the salmon family, also looks like salmon Moreover, its flavor is somewhat similar to salmon and trout, slightly more like trout. The meat is firm, yet flaky texture and high-fat content. Its flesh ranges from dark red- pale pink. Farmed Arctic char is raised mostly in onshore tanks to create less pollution than those in coastal waters.

At the end of this article I would like to say “You are what you eat”

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