Posted by Jetzely Gonzalez Leiva
on March 06, 2026
Fish is a healthy and protein-rich food, especially important because of its omega-3 fatty acids, which are essential fats that our bodies cannot produce on their own.
Omega-3 fatty acids play a vital role in brain and heart health. Omega-3s have been shown to reduce inflammation and lower the risk of heart disease. They are also important for the prenatal development of babies.
The American Heart Association (AHA) recommends eating fish at least 2 times per week, particularly fatty fish such as salmon, lake trout, sardines, and albacore tuna, which are high in omega-3.
However, there are some risks associated with regular fish consumption. Contaminants such as mercury and polychlorinated biphenyls (PCBs) enter groundwater, lakes, and oceans from our household and industrial waste, and then make their way into the fish that live there.
The Environmental Protection Agency (EPA) and the FDA have issued combined guidelines for women of childbearing age, pregnant and breastfeeding women, and children.
They advise these groups to avoid fish with higher levels of mercury contamination, which generally include:
- Shark
- Swordfish
- King mackerel
- Tilefish
The list
The following 12 superstar fish have made it onto our list of “best fish” not only because they have excellent nutritional and safety profiles, but also because they are environmentally responsible: they are caught or farmed responsibly and are not overfished.
- Alaska salmon
- Cod
- Herring
- Mahi-mahi
- Mackerel
- Perch
- Rainbow trout
- Sardines
- Striped bass
- Tuna
- Wild Alaska pollock
- Arctic char
The takeaway
Eating a variety of fish several times a week will provide many of the nutrients needed for a well-balanced diet.
If you are pregnant, breastfeeding, or have any health concerns, consult your doctor before incorporating any fish that may contain mercury into your diet.
