Best Fish to Eat: Nutrition, Versatility, and Flavor
Fish is often considered a nutritious and delicious option when it comes to protein. It's versatile and easy to cook, whether you prefer it with leafy greens, pasta, or a slice of crusty bread. However, with so many options at the fish market, it can be tricky to know which varieties are superior in terms of nutrition, versatility, flavor, and safety (e.g., mercury levels). To find out, experts were consulted about the best fish to eat, along with ideas and tips for enjoying each type at home.
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Salmon
: Known for its rich, buttery flavor, salmon is a favorite among seafood lovers. It’s incredibly easy to cook, making it ideal for those new to fish preparation. Salmon is packed with heart-healthy omega-3 fatty acids, high-quality protein, and essential vitamins like D and B12. It can be broiled, grilled, baked, or even eaten raw in sushi, sashimi, or crudo, as long as it’s handled and frozen properly to kill parasites. For a delicious snack, top avocado toast with salmon slices. Serve it with a bed of greens or in a salmon noodle casserole. If you want to tone down the flavor, try broiling it with a garlicky gremolata topping or a blueberry glaze. Broiled salmon served with vegetables and rice makes a simple yet filling meal. For a raw fish alternative, make homemade cooked salmon sushi.
Sardines
: These small fish are nutrient powerhouses, providing omega-3s, calcium, and vitamin D, which are great for supporting bone health and reducing inflammation. Sardines are also low in mercury, making them a safe choice. They’re easily canned, making them a shelf-stable grab-and-go protein option. A can of sardines can instantly enhance your next pasta dish, as seen in this recipe for Caramelized Fennel, Celery, and Sardine Pasta. Set up a tinned fish board with crackers, bread, crudités, and canned sardines on toothpicks. Sear or grill the sardines, then serve with rice or on top of a salad. Make a big grilled cheese with sardines or take a break from tuna with a lemon-herb sardine salad, which is great on a sandwich, with crackers, or on its own.
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Cod
: With a mild, delicate flavor, cod is ideal for those new to seafood. It’s rich in anti-inflammatory omega-3 fatty acids and low in mercury. Cod can be baked, cooked en papillote (wrapped in parchment paper or aluminum foil with seasonings, herbs, butter, wine, and vegetables), or made into fish cakes. Bake cod on a sheet pan with olive oil, lemon, and herbs for an easy fish dish. For a one-pot casserole, bake cod with potatoes and tomatoes and serve with pasta or rice. Fry cod in a skillet, then enjoy with your choice of grains and vegetables.
Mackerel
: This fish has a strong, savory flavor that’s more intense than salmon and cod. It’s an excellent source of omega-3 fatty acids, selenium, vitamin B12, and vitamin D. Mackerel is low in mercury but can be overfished, so it’s best to choose sustainably caught varieties like Atlantic, Spanish, or king mackerel. For an impressive and elegant dish, serve whole roasted mackerel with quinoa or couscous. Use canned mackerel to make pan-fried patties and serve with pasta, rice, or bread. Toss canned mackerel with pasta, halved cherry tomatoes, and your favorite sauce or dressing. Stuff the mackerel with lemon, garlic, and a medley of your favorite herbs, then fry until flaky and crispy.
Herring
: Known for its rich, oily flavor, herring is low in mercury and is often pickled or creamed. It is associated with Eastern European, Scandinavian, and German cuisines. Herring can be smoked, steamed, boiled, and fried. The small fish is often pickled or creamed, then served as a salad or as an appetizer on crackers. Pair herring fried in butter with grains or leafy greens. Serve marinated herring on dark rye bread with hard-boiled eggs, red onions, and dill for a classic Swedish-style open-faced sandwich.
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