Canned Sardines: The Unsung Nutritional Champion
Canned sardines are an affordable and shelf-stable option that packs a nutritional punch. They are brimming with marine-based omega-3 fatty acids, known for their anti-inflammatory properties and potential benefits for heart health, brain function, and more. Gram for gram, canned sardines boast even higher levels of these essential fatty acids than salmon. Additionally, they are an excellent source of calcium, with a single can providing nearly as much as a glass of milk. They also contribute significant amounts of vitamin D, crucial for calcium absorption. A 2021 study revealed that individuals at high risk of developing type 2 diabetes experienced a reduction in risk markers when consuming sardines twice per week, compared to those following a type 2 diabetes prevention diet that excluded sardines.
Salmon: A Versatile and Nutritious Choice
While sardines top the list for nutritional value, salmon is a close runner-up with many of the same benefits and a less pronounced fishy taste, making it more approachable for many palates. All forms of salmon, whether farmed or wild, offer similar nutrient profiles, including abundant omega-3s. Mercury and other environmental toxins are not a significant concern with salmon, making it a safe choice for regular consumption. Opting for salmon certified by organizations like the Marine Stewardship Council (MSC) ensures that it’s a sustainable choice.
Trout: A Mild Alternative to Salmon
Consider trout as an alternative to salmon; they are closely related and interchangeable in recipes. Trout has a milder flavor than salmon, making it a good starting point for those new to seafood. It shares similar nutritional benefits with salmon, rich in omega-3 fats, protein, and vitamin D. A mere 3 ½ ounces of cooked trout provides a day’s worth of vitamin D.
Arctic Char: A Unique and Heart-Healthy Fish
Raw arctic char exhibits a pink flesh similar to salmon, which fades during cooking. Its flavor is less fishy than salmon and closer to trout. Arctic char is a rich source of beneficial omega-3 fatty acids that may help prevent heart disease and are essential for brain development and function. It’s a versatile fish that can be used interchangeably with salmon in various recipes.
Halibut: A Substantial Fish with Omega-3s
Halibut is a firm, white fish often found as a steak. It’s an excellent source of protein and provides over 50% of the daily requirement for vitamin B12, a nutrient crucial for nerve function and cellular energy. Due to its higher mercury content compared to other fish, it’s recommended to consume halibut no more than once per week. The FDA suggests choosing other seafood options during weeks when halibut is consumed.
Shrimp: A Popular and Nutritious Choice
Shrimp reigns as the most consumed seafood in the United States. It’s an excellent source of protein, omega-3 fatty acids, and other essential nutrients. Astaxanthin, a carotenoid responsible for shrimp’s pink hue, has been linked to antioxidant and anti-inflammatory properties, potentially protecting against various health issues, including cancer, heart disease, and type 2 diabetes. Studies involving animals and supplements suggest that boiling and grilling are the healthiest ways to preserve shrimp’s nutritional value.
Cod: A Lean and Versatile Fish
Cod is one of the leanest fish options, with a 3 ½ ounce serving providing approximately 100 calories and 23 grams of protein. It contains essential B vitamins, which aid in energy production within cells. Cod’s mild flavor and versatility make it a great choice for beginners, as it can withstand various cooking methods, including grilling and baking, and is suitable for use in soups and stews.
Branzino: A Mediterranean Delicacy
Branzino, also known as Mediterranean sea bass, is a lean, flaky, white fish native to the Mediterranean Sea. It’s packed with protein and vitamin D, vital for immune function, glucose metabolism, and calcium absorption. Branzino is typically cooked whole, either grilled or baked, due to its small size and easily removable bones.
Anchovies: Tiny Fish with a Big Nutritional Punch
These small, oily fish are nutrient powerhouses, loaded with protein, omega-3s, calcium, and selenium. Selenium is a potent antioxidant that protects cells from damage linked to heart disease, cancer, and other health problems. Anchovies are commonly found canned in oil and salt-cured, adding a salty, briny flavor to dishes like pizza and pasta.
Mussels: Nutrient-Rich Bivalves
Mussels are an excellent source of protein and vitamin B12, contributing significant amounts of zinc and protein to the diet. They are relatively low in calories, with a typical serving containing around 100 calories. While mussels are highly nutritious, they are often served with French fries, so consider opting for vegetables as a side dish to maximize the health benefits of your meal. Mussels are recognized by the Monterey Bay Aquarium’s Best Choice list for their environmental sustainability.
Scallops: Buttery and Sustainable
Scallops are known for their buttery and sweet flavor, making them a great choice for those who aren’t fond of fishier varieties, those new to seafood, and even picky eaters. Like other fish, scallops provide protein and essential nutrients, including zinc and selenium, both of which support a healthy immune system. Scallops are on the FDA’s best choice list due to their low mercury content, allowing for frequent consumption. They are also considered a sustainable choice according to the Monterey Bay Aquarium.
Crab: A Light and Lean Option
Various crab species are available, including Dungeness, stone, and king crab. Baked, boiled, or steamed crab offers a light and lean choice, with around 100 calories or less and up to 20 grams of protein per serving. Be wary of imitation crab meat, a cheaper processed alternative that may not contain any actual crab meat and might include starches and other non-fish ingredients.
Flounder: A Versatile and Affordable Choice
A 3 ½ ounce portion of flounder contains under 100 calories and 15 grams of protein. Swapping red and processed meats for healthy fish like flounder may help reduce the risk of heart disease, cancer, and type 2 diabetes. Flounder can be purchased and cooked whole or as fillets. To prevent the delicate fillets from breaking apart during cooking, consider coating them with chopped nuts or flour.
Canned Tuna: A Convenient and Affordable Option
Canned tuna is one of the most convenient and budget-friendly healthy fish options. It’s a good source of protein and contains valuable nutrients, including omega-3 fats, selenium, iron, and vitamin B12. While often mixed with mayonnaise, canned tuna is versatile and can be used in various preparations, such as pasta salads, patties, and combined with beans, herbs, and extra virgin olive oil. Canned albacore (white) and yellowfin tuna have higher mercury content than skipjack (light) tuna. Limit consumption of higher mercury species like canned white tuna to once per week, and avoid other fish in the same week.
Benefits of Eating Fish
Fish is brimming with nutrients essential for overall health, and consuming fish at least twice per week is highly recommended.
Omega-3 Fatty Acids:
Fish is a rich source of omega-3 fatty acids, particularly oily fish like salmon, trout, sardines, and anchovies. Omega-3s have been linked to numerous health benefits, including reduced inflammation, improved heart health, enhanced brain function, and protection against chronic diseases.Protein:
Most fish provide 15 or more grams of protein for a 3.5-ounce cooked portion. Protein is essential for building and repairing tissues, producing hormones and enzymes, and supporting overall body functions.Low Calories:
Fish is generally low in calories, making it a great option for weight management and overall health. A 3 ½ ounce cooked serving typically contains around 100 calories, while oily fish like salmon have approximately 200 calories per serving.Fish to Avoid
While many fish offer significant health benefits, certain species are best avoided due to high mercury levels. The FDA recommends avoiding king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and bigeye tuna, as these species contain the highest levels of mercury. Utilize resources like the Monterey Bay Aquarium’s Seafood Watch to make informed choices about fish consumption and environmental sustainability. Consult with your healthcare provider for personalized advice on fish consumption and potential interactions with medications or health conditions.
