Which Fish and Why? Your Quick Fish Guide!

If fish is not a part of your weekly meal plan, it’s time to add it to the rotation! Fish has so many health benefits, and it is also an amazing source of lean protein. Fish can be a superfood if you choose the right types. Unfortunately, not all types are created equal. Fatty fish is one of the best types of fish to add to your diet because it is high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are long-chain omega-3s. Omega-3s are good for your heart, brain, waistline, and eyes. You also want to look out for other things like vitamin B12, vitamin D, and protein content.

Many of my patients know that they should be eating fish, but they do not know which ones are good and which ones to steer clear of. I decided it was time to put together a go-to fish list.

Best Fish

  • Wild Salmon– Wild salmon is, hands down, one of the best sources of omega-3s and vitamin D. I like to bake it with a little lemon, ginger, salt, pepper, and grapeseed oil.
  • Sardines- I have to admit that I did not always love the thought of sardines, but these little guys contain vitamin D, selenium, omega-3s and are low in mercury. Typically, the smaller the fish, the lower amount of mercury it contains. Buy the sardines packed in extra virgin olive oil, and try eating them on a salad at lunch or as a snack with raw veggies or Mary’s Gone crackers with hummus.
  • Clams– These little gems are full of vitamin B12, which we need for our nerve and blood cells. Try steaming clams and serve them over gluten free pasta with marinara.
  • Wild Cod- Wild cod is a protein powerhouse. Try cooking it on the stove in ghee or with grass fed butter for 3-4 minutes each side.
  • Wild Rainbow Trout- Wild rainbow trout is high in protein and omega-3s. Cook over medium heat in a pan with ghee or grass fed butter and finish with sea salt, lemon and black pepper.

Worst Fish

                High in Mercury

  • Swordfish
  • Shark
  • King Mackerel
  • Grouper
  • Chilean Sea Bass

Full of Toxins

  • Farm-raised Salmon (fed soy, corn, and rice and injected with red dye)
  • Farm -raised Catfish (bottom feeders)
  • Farm-raised Tilapia

If you do not like fish or can’t eat it because of dietary restrictions, you can take a fish oil supplement. Make sure it’s high quality and contains a good amount of EPA (300mg) and DHA(200mg).