The Six Healthier Fish to Add to Your Diet

1. Albacore Tuna

While some varieties of tuna are high in mercury, albacore tuna is a safe and healthy option providing that it’s either pole or troll caught and that it comes from the United States or British Columbia. Tuna that weighs 20 pounds or more is typically caught via longlines. Small, young fish, however, are caught using the methods listed above. These fish tend to be high in omega-3, especially if they come from cold northern waters. They’re also low in mercury and other types of contaminants. Most canned tuna falls into this category. You’ll want to take the time to research any fish you’re buying so that you can see how it was caught. To quickly confirm that the fish is safe, check for a blue-eco label from the Marine Stewardship Council.

2. Wild Salmon from Alaska

Wild-caught salmon from Alaska is extremely well-managed. In fact, you can find biologists at the mouths of rivers so that they can determine the number of wild fish that are spawning. When numbers go down, fisheries are closed. This has happened to Chinook fisheries in the past. Because water quality in the area is high, and because quotas are so strict, the wild salmon from Alaska is a healthier option than most other varieties of salmon. Just one three-ounce serving of salmon contains an impressive 1,210 mg of omega-3s. It’s a sustainable, low-contaminant option that’s great for your health.

3. Farm-Raised Oysters

Not only are farmed oysters a healthy choice, but it’s an eco-friendly option as well. Algae and nutrients in the water are a food source for oysters. Having oysters in water can improve the quality of the water. Oysters can also serve as a food source and can attract a range of fish to the water. In addition, they’re packed with both iron and omega-3s. You should be aware that eating raw shellfish could expose you to illness-causing bacteria, particularly if those fish are harvested from warmer waters.

4. Wild-Caught Sardines from the Pacific

Sardines may be small, but they’re still packed with nutrients. In fact, a three-ounce serving of sardines tops tuna, salmon, and virtually all other foods when it comes to omega-3s. There is a whopping 1,950 mg per serving. On top of that, sardines are one of the only foods that are high in vitamin D. Pacific sardines collapsed in the 1940s, due to both overfishing and natural factors. Since then, they’ve reproduced and rebounded. Now, these sardines are inexpensive and easy to come by. There are many fish within the herring family that are categorized as sardines.

5. Farmed Rainbow Trout

Although trout in lakes is often polluted by contaminants, most of the trout sold in the United States is farmed in either raceways or freshwater ponds. Not only is this trout protected against contaminants, but it’s fed a meal diet. Farmed rainbow trout is a safe and healthy option that’s readily available.

6. Farmed Freshwater Coho Salmon

Many types of farmed salmon should be avoided. The pens used to farm salmon are often crowded, and salmon in the pens are sometimes infected by parasites. They can even spread diseases to wild fish, which is why some regions, like Alaska, have banned these farms entirely. However, freshwater coho salmon farmed in the United States is an excellent option. Since the pens are closed, they can’t impact wild fish. If you are after high-quality smoked salmon then see here. Furthermore, they don’t require as much feed as other types of farmed salmon. They’re also an excellent source of omega-3s. You’ll find 1,025 mg of this important nutrient in just one three-ounce serving.