Fish is delicious! There are many varieties to explore, each with its own unique texture and flavor. The following fish have great nutrition and safety profiles and are considered eco-friendly - being responsibly caught or farmed and not overfished.
Alaskan Salmon. Both wild salmon and farm salmon are great for your diet, but if budget allows, the wild variety may contain more omega-3s, vitamins and minerals.
Cod. This flaky white fish has a mild flavor and is packed with protein, B vitamins and minerals.
Herring. A single three-ounce serving contains a whopping 20 grams of protein and contains many other key nutrients.
Mahi-mahi. A tropical firm textured fish that is also called dolphinfish, but is completely different from the mammal dolphin!
Northeast Atlantic Mackerel. This oily fish is one of the healthiest available.
Rainbow Trout. These salmon relatives are largely farmed in the U.S. market where operations are held to strict environmental standards.
Sardines. An oily fish rich in many vitamins and the canned version is easy to find.
Striped bass. A firm and flaky texture full of flavor, and sustainable either farmed or wild.
Tuna. It’s recommended to limit yellowfin, albacore and ahi tuna because of their high mercury content. When buying canned tuna, choose light tuna (“chunk light”), which is almost always the lower-mercury species called skipkjack.
Arctic char. The meat is firm, with fine flake and flavor resembling something between salmon and trout.