The Five Most Healthy Fish to Eat

One of the best ways to keep your brain healthy and active is to feed it well. Nutritionists are now saying that we should all eat fish at least twice a week, not only are they a healthy source of protein, but they can also deliver much needed omega-3 fats.

Sardines, tuna, salmon and other oily fish are well known for delivering heart and brain-healthy omega-3. And we look at the five best fish to eat for your health and the best ways to cook them. To choose your fish in the supermarket look for the following:

  • Low levels of outside contaminants
  • High in omega-3 fats
  • And fish that are sustainable


Mackerel is one of the healthiest fish you can eat, and if it comes from the Canadian or American Atlantic it is highly sustainable. Mackerel has the ability to regenerate quickly as they are a fast-growing fish therefore are ideal to eat. The flavor of Mackerel is quite unique, and it is crammed full of omega-3 fats which is a double bonus. Because of its meaty texture this fish can be cooked in many ways. Simply grilling over an open flame is one of the best, finished off with a squeeze of lemon, yummy!

Freshwater Salmon

Freshwater salmon is not the cheapest fish on the market, but it is one of the tastiest. You have to be careful which salmon you choose as quite a few farms have open nets which allow parasites in. Coho Salmon is one of the very best and certainly is of superior quality, when shopping look for fish labeled either tank or land based.


Sardines are sometimes overlooked by shoppers due to their size and the perception that they are quite common. But if you want a real omega-3 kick then sardines will give you more healthy oils than almost any other fish on this list. Sardines are also crammed full of vitamin D, which very few foods actually have. Again, sardines are absolutely delicious if cooked simply, and grilling them so their skins crisp up make these little fish delightful.

Rainbow Trout

Most trout that is available in supermarkets is farmed, and in the U.S there are strict guidelines how the fish should be treated and the amount of chemicals that can be used in their production. Trout are a great source of protein and high in vitamin B-12, so are really healthy to eat. There are different ways to cook trout but one of the easiest and most delicious is by baking covered in foil in the oven. The foil helps to seal the fish and keeps in all the goodness inside.


The Nordic people are passionate about herring, and it can be eaten just about any time of day. It has a high omega-3 content and is also good source for vitamin B-12. The fish can be prepared in many ways, but the Nordic people love it doused, which is basically just pickled and eaten cold.Try to experiment with the fish you eat, change cooking techniques and accompaniments. This way you will never get tired of eating fish and it will be easy to keep up with the recommended twice a week serving.