Do you opt for the salmon filet? Or do you nix the counter altogether and get some tinned fish to taste test? If you find yourself getting a little overwhelmed when it comes to choosing a healthy fish, you’ve come to the right place. According to registered dietitian and mbg Collective member Jess Cording, M.S., R.D., CDN, finding a balance between the different types of fish you’re eating (e.g., higher fat fish vs. white fish; small fish vs. big fish) is the healthiest way to eat fish. “If someone is eating tuna every single day for the long haul, it’s possible to consume higher-than-safe levels of mercury because the bigger fish tend to be higher in mercury,” she says. Her solution? “Mix it up.” What can you do to protect our oceans and the marine life that calls them home? When selecting your fish du jour, do some research about the fishing or fish farming practices in the region your seafood is coming from. (We recommend starting with Monterey Bay Aquarium’s Seafood Watch—it’s a great resource to help you do just that.) Now that we’ve expressed our concerns about the longevity of sea life and marine ecosystems, let’s dive into our list of healthiest fish to eat. Nutrition info2 for a 3.5-ounce serving of Atlantic salmon, wild, cooked with dry heat: “I find that they’re a little more approachable because it’s a milder flavor and a little bit of a different texture,” Cording explains. Also, the smaller the fish, the lower the heavy metal load. Win-win. Nutrition info3 for a 3.5-ounce serving of European anchovies, canned in oil: Nutrition info4 for a 3.5-ounce serving of Atlantic mackerel, cooked with dry heat: For people new to tiny tinned fish, Cording recommends starting with boneless, skinless sardine fillets. “It’s a very different experience, right? You’re not crunching bones—you’re a step removed,” she notes. “You’ve just got these nice little fillets, and again, you can find them packed in water, packed in olive oil—there are a lot of different ways you’ll see them sold.” Sardines can be mashed and served on toast, thrown into a salad, or rolled into a wrap. Nutrition info5 for a 3.5-ounce serving of Atlantic sardines, canned in oil: Nutrition info6 for a 3.5-ounce serving of skipjack tuna, cooked with dry heat: If you’re struggling to get enough omega-3s from your diet alone (like more than 90% of Americans are) and/or want to infuse a purified and reliable source of marine omega-3s into your nutrition ritual, it might be time to consider a premium fish oil supplement to fill in nutrient gaps. mindbodygreen’s omega-3 potency+ is made with ORIVO-certified (for evidence-based transparency), sustainably sourced fish oil derived from wild-caught, cold-water anchovies off the South Pacific coast of Chile, and each serving contains a high-potency dose of 1.5 grams of marine omega-3s (EPA plus DHA). That’s the omega-3 equivalent of eating a fish a day—what a catch!†
