Top 5 Healthiest Fish to Eat: Benefits, Nutrition, and How to Choose Right

Fish are one of the healthiest and most delicious sources of protein, offering a wide range of nutritional benefits. In addition to healthy fats, essential vitamins, and omega-3 fatty acids, fish can complement almost any cuisine or dish.

Salmon is one of the most popular fish, known for its rich flavor and buttery texture. It's an excellent source of high-quality protein, omega-3 fatty acids, vitamin D, and B12. One of salmon’s greatest advantages is its versatility — it’s suitable for grilling, smoking, or even raw dishes like sushi and sashimi.

Sardines, despite their small size, are nutritionally impressive. Rich in omega-3s, calcium, and vitamin D, they are an excellent food for maintaining bone health and reducing inflammation. Canned sardines are a quick and affordable option that combine great taste with health benefits.

Cod is a mild-flavored fish that's ideal for seafood beginners. It’s high in protein and low in fat, making it a light choice for a balanced diet. Cod is great baked with light seasoning or in hearty winter stews. It's important to note that not all cod species are kosher, and even kosher varieties are prone to parasite infestation. Strict kosher certification is therefore particularly important.

Mackerel stands out for its bold, “fishy” flavor and is packed with omega-3s, selenium, and vitamins B12 and D. Its strong taste makes it especially popular in certain ethnic cuisines and pairs well with robust seasoning and rich ingredients.

Herring, also known as matjes or matias, is a small, oily fish with a rich flavor and low mercury levels. It’s usually served pickled or preserved in oil, making it a common ingredient in salads, appetizers, or open-faced sandwiches.

What to watch for when choosing fish?

• Mercury levels: especially relevant for children, pregnant women, and individuals with high sensitivity.
• Freshness: always choose fresh fish, paying attention to its smell, flesh color, and skin sheen.
• Consider the source: farm-raised fish may contain fewer contaminants, but it’s important to ensure they were raised in controlled, safe conditions.