Fish is often hailed as a nutritional heavy hitter — providing a slew of health benefits.
As fish is rich in essential nutrients such as omega-3 fatty acids, high-quality protein and a variety of vitamins and minerals, the seafood can make for a healthy choice in an overall balanced diet.
Not every type of fish, however, is a slam dunk from a nutritional perspective.
Michelle Routhenstein, a cardiology dietitian at EntirelyNourished.com, said, “Not all fish are created equal when it comes to their nutrition profile, so choosing specific ones may be more beneficial for your health.”
Read on for which fish deserve a regular spot on your plate, and which to avoid.
Red snapper has long been considered one of the most delicious deep-sea deli- cacies on the market. Its brilliant color- ing and at t r act i v e appearance is only exceeded by the juicy, white, fine -flavored flesh. Most of the snapper on the market is caught in the Gulf of Mexico and landed in Florida.
‘Worst’ fish for your health
Sole has a high risk for contaminants, and it is low in many heart-healthy nutrients like omega-3s, potassium, and magnesium, cautioned Routhenstein.
“It is also high in sodium relative to potassium, which may increase blood pressure levels,” she said.
Another fish you might want to steer clear of is farmed tilapia, which “contains high levels of contaminants, antibiotics and omega-6 fatty acids that can be pro-inflammatory and negatively contribute to your health goals,” said Routhenstein.
Tilapia at market. (Credit: Sean Gallup/Getty s)
Also known as the red roughy, this fish is best to avoid. Why?
“Orange roughy has a long lifespan, meaning it often picks up many contaminants throughout its life, including high levels of mercury,” said Wright.
It’s worth flagging that this creature may not be good for your health, or the environment, experts say.
“Shark is very high in mercury, which is a neurotoxin. It should be avoided completely by pregnant women and children. Further, the population of sharks is also declining,” said Wright.
‘Best’ fish for your health
There are good reasons this fish gets a lot of lovin’ from health professionals.
Salmon (Credit: (Photo via Smith Collection/Gado/Getty s)
“Salmon is among the best choices for healthy fish. “Its high in omega-3s — fats that help cardiovascular and brain health — and also high in protein,” said Lauri Wright, a registered dietitian nutritionist and professor at the University of South Florida College of Public Health.
Elaborating on omega-3s, Wright said research shows that omega-3 consumption decreases overall mortality from heart disease.
“Further, omega-3 provides a modest reduction in high blood pressure and significant reduction in triglycerides,” said Wright.
“In addition to cardiovascular benefits, omega-3s also have anti-inflammatory properties, making them beneficial for those suffering from arthritis,” she said.
For all these reasons and more, it’s probably a good idea to add omega-3 rich foods to your diet, whether through seafood sources discussed herein or via walnuts, flaxseeds and Brussels sprouts.
Talk with your own health care professional, of course, about any planned changes to your diet.
Slurp, slurp on these good-for-you bivalves, say nutritionists.
“Oysters, like salmon and sardines, are high in omega-3s and also high in iron. Theyre also good for the environment. One warning, though — never consume raw seafood,” said Wright.
Fresh rock oysters for sale at Sydney Fish Market, Darling Harbour, Australia. (Credit: Tim Graham/Getty s)
As Routhenstein noted, sardines are rich in EPA and DHA, omega 3 fatty acids, that provide anti-inflammatory, heart health benefits.
“Sardines also have a unique nutritional profile because they are rich in calcium, which helps with bone health and heartbeat regularity,” she said.
In addition to praising sardines for being packed with omega-3s, Wright shared that sardines are high in vitamin D and are also inexpensive.
If you want to add more sardines to your diet, Wright has a few easy ideas.
Crate of sardines. (Credit: by RAJESH JANTILAL/AFP via Getty s)
Top a cracker with a sardine and mustard. Sauté sardines in oil, garlic, onions with a bit of lemon juice, and salt and pepper to get rid of the strong fishy flavor and serve with rice. Substitute sardines for lox on top of a bagel.
Halibut is rich in selenium, per Routhenstein, which is a heart-healthy antioxidant that reduces inflammation and oxidative stress.
“Halibut is also a good source of vitamin B6, which is beneficial for immune, nerve and liver health,” she added.
Halibut picatta at restaurant (Credit: Smith Collection/Gado/Getty s)
Pass the red snapper, please.
“Red snapper is a rich source of potassium, which helps improve blood pressure and arterial health,” said Routhenstein, noting this fish is also a good source of protein and B vitamins.
5 of The Healthiest Fish to Eat and 5 to Avoid
FAQ
What does snapper taste like?
Which snapper is the best to eat?
Are snapper healthy to eat?
Why is snapper expensive?
Is red snapper a healthy fish to eat?
Q. Is snapper a healthy fish to eat? Yes, snapper, including red snapper, is considered a healthy fish to eat. It is a good source of high-quality protein, essential vitamins and minerals, and beneficial omega-3 fatty acids.
Is it good to eat fish?
Fish is one of the healthiest foods on earth. It is loaded with important nutrients such as protein and vitamin D. Fish is also a great source of omega-3 fatty acids, which are very essential for body and brain growth and development. Some fish are high in mercury, which is related to brain developmental problems. Eating fish lowers the risk of heart attacks and strokes. Omega-3 fatty acids in fish may combat depression. Fish and fish products are the best sources of vitamin D. Eating fish has been linked to reduce the risk of type 1 diabetes and several other autoimmune diseases. Eating fish protects vision in old age, preventing age-related macular degeneration(AMD).
Are snappers healthy?
Snappers are also high in omega-3 fatty acids, which support heart health and brain function. How Is Snapper Harvested? The majority of snappers available in the US are wild-caught, often by a method called longlining, where a long line with multiple baited hooks is set in the water to attract and catch snappers.
Is snapper a low calorie fish?
Snappers are low-calorie fish and rich sources of protein, offering over 25g of protein per 100g serving. With no carbohydrates and endless cooking methods, snapper is a perfect solution for keto, Whole30, and other low-carb diets. Snappers are also high in omega-3 fatty acids, which support heart health and brain function.