12 Healthiest And Most Nutritious Fish To Try, Ranked

Ready to level up your seafood game with options that taste great and support your health goals. These fish bring serious omega 3s, lean protein, and vital micronutrients that your body will thank you for. You will also get practical tips on sourcing and simple cooking ideas that fit busy weeknights. Keep reading to discover the top choices and why each one deserves a spot on your plate.

1. Wild Pacific Salmon

Wild Pacific salmon is loaded with omega 3s that support heart and brain health while helping reduce inflammation. You also get complete protein and vitamin D, a combo that supports recovery and bone strength. Choose sockeye or coho for bold flavor and bright color that holds up to high heat.

For sustainability, look for Alaska wild caught and check certifications like MSC. Bake with lemon, garlic, and olive oil for a weeknight staple, or flake into salads for easy lunches. Keep portions in the freezer so you always have a nutrient dense fallback.

2. Atlantic Mackerel

Atlantic mackerel delivers one of the highest omega 3 levels per serving and is naturally rich in vitamin B12 and selenium. It is affordable, flavorful, and cooks quickly, making it ideal for busy nights. The bold taste pairs well with citrus and herbs.

Choose smaller, younger fish for lower mercury and better texture. Grill or broil with mustard and lemon, then serve with a crisp salad to balance richness. Canned options in olive oil are a convenient pantry staple for sandwiches and grain bowls.

3. Sardines

Sardines pack calcium, vitamin D, and long chain omega 3s in a small, sustainable package. Because they are low on the food chain, they tend to have lower mercury. Canned sardines are budget friendly and incredibly versatile.

Try them on whole grain toast with tomato and capers, or fold into pasta with garlic and chili. For a fresh twist, mash with lemon and herbs to make a quick spread. Look for bone in varieties to maximize calcium and choose olive oil packed for better flavor.

4. Rainbow Trout (Farmed, U.S.)

U.S. farmed rainbow trout is typically raised in clean, flow through systems with responsible feed. It offers omega 3s, quality protein, and a delicate flavor that suits many palates. The fillets cook evenly and stay moist with simple techniques.

Pan sear with butter and almonds, or bake with garlic and thyme for a gentle, fragrant dish. Check for Best Aquaculture Practices or similar certifications. Pair with roasted vegetables and a squeeze of lemon for a balanced, nutrient dense meal.

5. Herring

Herring rivals sardines for omega 3s and brings vitamin D and B12 to the table. It is popular pickled or smoked, yet fresh fillets are excellent grilled or pan fried. The bold flavor makes small portions satisfying and budget smart.

Look for North Atlantic sources and enjoy it with potatoes, onions, and dill. Smoked herring adds depth to salads and egg dishes. If you are new to it, start with mild pickled varieties and build from there.

6. Arctic Char

Arctic char sits between salmon and trout in flavor and fat content, offering omega 3s with a clean taste. It is often farmed in colder waters with good sustainability metrics. The flesh cooks to a silky texture that feels restaurant quality at home.

Roast on high heat with miso and honey for a lightly caramelized crust. Serve with steamed greens and brown rice for a balanced plate. Ask your fishmonger for skin on fillets so you can get a crisp finish in the pan.

7. Anchovies

Anchovies are tiny flavor powerhouses rich in omega 3s, niacin, and calcium when packed with bones. A small amount transforms sauces, dressings, and vegetables. They are low mercury and highly sustainable due to their size and lifecycle.

Mash into olive oil with garlic for a quick pasta sauce, or whisk into Caesar dressing for depth. For a snack, try salted anchovies rinsed and laid over tomatoes. Keep a jar in the fridge to add savory richness without extra effort.

8. Albacore Tuna (Pole and Line)

Albacore tuna provides lean protein and omega 3s, especially when labeled troll or pole and line caught. This method supports sustainability and often yields younger, lower mercury fish. Canned options are budget friendly and practical for meal prep.

Choose tuna packed in water for lighter meals or olive oil for richer flavor. Mix with Greek yogurt, lemon, and herbs for a fast salad. Limit portions weekly if mercury is a concern and rotate with lower trophic fish to balance intake.

9. Pacific Sardinella (Tamban)

Pacific sardinella, often called tamban, is a small pelagic fish rich in omega 3s and protein. It is widely available in Southeast Asia and valued for affordability. The firm flesh stands up to grilling and bold spices.

Marinate with calamansi, garlic, and pepper, then char over high heat for smoky edges. Serve with rice and pickled vegetables for balance. Its low position in the food chain supports lower mercury and strong sustainability credentials.

10. Black Cod (Sablefish)

Black cod, also known as sablefish, is renowned for buttery texture and high omega 3 content. Despite its richness, it remains a heart friendly choice thanks to those healthy fats. The flesh flakes beautifully and is forgiving for home cooks.

Try a miso marinade or simple salt and pepper with a hot roast. Look for Alaska or Canadian sources with strong management. Pair with crunchy vegetables or a tangy slaw to cut through the luscious mouthfeel.

11. Barramundi (Farmed, Responsible)

Barramundi offers moderate omega 3s, lean protein, and a mild flavor that suits picky eaters. Many farms use recirculating systems with low contaminants and good feed conversion. The texture is firm yet flaky, great for grilling or pan searing.

Season with lime, garlic, and cilantro for a bright profile. Choose responsibly farmed options from reputable producers with certifications. Serve with quinoa and mango salsa for a light, satisfying dinner that feels fresh and modern.

12. Yellowfin Sole

Yellowfin sole is a lean, delicate white fish that cooks quickly and supports a high protein, low fat meal. It is mild enough for kids and perfect for light sauces. While lower in omega 3s than fatty fish, it balances menus when paired with healthy sides.

Pan fry with a light dusting of flour and lemon butter for a classic approach. Seek out responsibly managed fisheries in the North Pacific. Add a walnut spinach salad to round out omega 3 intake and keep the plate heart smart.