Farmed Catfish: The Basic Entry Point
Farmed catfish sits at the lower end of our nutritional spectrum, though it still offers valuable protein. U.S. farmed catfish contains 0.1-0.3 parts per million mercury, making it a safer choice than many other options. This mild-tasting fish provides roughly fifteen grams of protein per three-ounce serving, but lacks the omega-3 powerhouse status of its more nutritious cousins.
The beauty of catfish lies in its accessibility and affordability. Many people who claim they don’t like fish find catfish surprisingly palatable because it doesn’t taste “fishy” at all. It’s like the training wheels of seafood – helping hesitant eaters build confidence before moving on to more nutritionally dense options.
Tilapia: The Protein Provider
Tilapia gets a bad rep as a bottom feeder, but it’s actually a good seafood choice. It’s inexpensive, and it’s plentiful: the fourth most popular fish eaten in the United States behind tuna, salmon, and Pollock. Rich in vitamin B-12, niacin, phosphorous, potassium, it’s nice and mild, so the seafood-averse might just take to it. However, tilapia is a lean source of protein, but it lacks the omega-3 content of fatty fish like salmon, tuna, herring and sardines.
Think of tilapia as the reliable friend who shows up when you need them, but doesn’t necessarily bring anything extraordinary to the party. It delivers solid nutrition without breaking the bank, making it perfect for families looking to add more fish to their weekly rotation without overwhelming their budget.
Cod: The Vitamin B Champion
Cod is nutritious. It’s a lean white fish that’s low in fat but high in protein. It has just 73 calories per 3 oz serving and offers 16 g of protein. But it doesn’t contain very much omega-3 fat (only 1 mg) or vitamin D (3% of the DV). This flaky white fish is a great source of phosphorus, niacin, and vitamin B-12. A 3-ounce cooked portion contains 15 to 20 grams of protein.
Cod represents the middle ground between basic nutrition and exceptional health benefits. It’s like having a dependable car that gets you where you need to go efficiently, even if it doesn’t have all the fancy features. Cod are low in mercury (under 0.1 parts per million) and rich in beneficial omega-3 fatty acids.
Rainbow Trout: The Freshwater Gem
Rainbow trout is listed among the best fish sources that include Herring, Mackerel (Pacific chub or Atlantic), Salmon, Sardine, Trout (freshwater), Tuna (light, canned), and Whitefish. This freshwater fish offers a perfect balance of taste and nutrition without the mercury concerns of larger ocean predators.
What makes trout special is its versatility – you can grill it, bake it, or even smoke it, and each method brings out different flavors. It’s like the Swiss Army knife of fish, providing solid nutrition with multiple preparation options that keep meals interesting.
Scallops: The Immune System Booster
Scallops are often described as buttery and sweet, so they’re a great choice for people who aren’t as fond of fishier fish, those new to seafood and picky eaters. Like other fish, scallops contain protein and other key nutrients, including zinc and selenium, both of which support optimal immune function. Scallops are on the FDA’s best choice list, meaning they’re quite low in mercury, so you can eat them often.
These shellfish are like nature’s candy for seafood lovers – sweet, tender, and surprisingly nutritious. These shellfish have a pleasing texture and delicate flavor. Once shucked (which is how scallops are usually sold), they are simple to prepare. Just be careful not to overcook them, which is easy to do – all it takes is a quick sear in a super-hot pan for them to be cooked to perfection.
Mussels: The Mineral Powerhouse
These bivalves are rich in iron and vitamin B12, and they also contribute meaningful amounts of zinc and protein to your diet, but they’re quite low in calories; a typical portion has just about 100 calories. While mussels are nutritious, they’re commonly served with French fries, so go easy on the fries and have some veggies on the side to get the most health benefits from your meal. Mussels are on the Monterrey Bay Aquarium’s Best Choice list, indicating they’re a top choice for environmental sustainability.
Mussels are like the overachievers in the shellfish world – packed with nutrients but keeping the calories surprisingly low. They’re also environmentally friendly, which means you can feel good about your choice on multiple levels.
Pacific Mackerel: The Heart Helper
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. Pacific mackerel stands out as one of the safer mackerel varieties, offering substantial omega-3 benefits without the mercury concerns of its larger cousins like King mackerel.
This fish is like a nutritional double agent – it looks humble but packs a serious punch when it comes to heart-healthy fats. Mackerel are small fatty fish. In many countries, they are commonly smoked and eaten as whole fillets and provide 500% of the Daily Value (DV) for vitamin B12 and 133% for selenium.
Salmon: The Omega-3 Superstar
Salmon consistently falls into the “very low mercury” category, making it one of the safest fish choices available. Based on the most recent scientific research and FDA data, salmon is definitively not high in mercury. In fact, it’s one of the safest fish choices available, making it an excellent option for regular consumption. Whether you choose wild-caught or farm-raised salmon, you can enjoy this nutritious fish with confidence, knowing you’re making a healthy choice for you and your family.
There’s a debate about whether wild salmon or farmed salmon is the better option. Farmed salmon is significantly cheaper, but it may contain less omega-3s and fewer vitamins and minerals, depending on whether it’s fortified or not. Salmon is a great option for your diet overall, but if your budget allows, opt for the wild variety. The difference between varieties is minimal when it comes to safety and overall nutrition.
Atlantic Herring: The Vitamin Powerhouse
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. This makes herring a true nutritional heavyweight that punches well above its weight class.
A 3.5-oz (100-g) serving of herring contains almost 100% of the DV for selenium and 779% of the DV for vitamin B12. Herring contains less mercury than other omega-3-rich fish you may be eating, like tuna, king mackerel, swordfish and halibut. It’s like finding a hidden gem that’s been overlooked by most people.
Sardines: The Ultimate Nutritional Champion
Canned sardines are the MVP of the seafood world, given their affordability, shelf-stability and nutritiousness, which is why they earn the top spot. These tiny fish are loaded with marine-based omega-3 fatty acids, the type of fat known to fight inflammation and support brain, heart and metabolic health. Omega-3s may also protect against depression. Gram for gram, canned sardines have even more of this powerhouse nutrient than salmon.
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. Beyond their omega-3 content, sardines are also one of the best dietary sources of calcium, with a single can providing as much as a glass of milk. They’re naturally rich in vitamin D as well, a nutrient that not only aids calcium absorption but also plays a crucial role in immune function and bone health.
Think of sardines as nature’s multivitamin in fish form. Sardines are very small, oily fish commonly eaten as appetizers, snacks, or delicacies. They’re highly nutritious, especially when eaten whole. They contain almost every nutrient your body needs. A 3.5-oz (100-g) serving of drained sardines provides more than 370% of the DV for vitamin B12, 24% for vitamin D, and 96% for selenium. A 2021 study published in the journal Clinical Nutrition found that people with prediabetes experienced a reduction in markers indicating a lower risk of Type 2 diabetes and heart disease when they included sardines in their diet twice per week.
Did you expect the humble sardine to claim the nutritional crown over flashier fish like salmon?
