5 of the Healthiest Fish to Eat and Why

1. Atlantic Mackerel

This strong-flavored fish is high in heart-healthy omega-3s, a good source of protein—delivering about  16 grams in a 3-ounce fillet—and pairs well with bold seasonings.

2. Salmon, Wild-Caught (including canned)

A 3-ounce serving has 241 mg (most adults need between 1,000 to 1,200 mg per day).

3. Sardines, Wild-Caught (including canned)

It packs over 800 mg of omega-3 fats per 3 ounces and is one of the very few foods that's naturally high in vitamin D. 

4. Rainbow Trout (and some types of Lake)

Trout ranks just under canned pink salmon when it comes to omega-3 content and is a good source of potassium, selenium and vitamin B6 while offering more than a day's worth of vitamin B12.

5. Herring

Herring is a Nordic Diet staple—it has a higher omega-3 content than sardines, trout and mackerel at over 1,300 mg per 3 ounces. It's also an excellent source of vitamin D and selenium.

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