10 healthy fish to eat

10 healthy fish to include in your diet

1. Salmon

Salmon is versatile and one of the best sources of omega-3 fatty acid, which is essential as the body cannot make it on its own – it must be obtained through food. Salmon is also high in protein, with just 200g providing around 47g protein.

Salmon is available either farmed or wild. The latter contains higher amounts of omega-3 fatty acids and generally has less exposure to contaminants such as pollutants and antibiotics. However, wild Atlantic salmon is categorised as ‘a fish to avoid’ by the Marine Conservation Society, as numbers are low. That said, farmed salmon is an option and tends to be cheaper – just be sure to look for ethically produced fish, such as those carrying the Aquaculture Stewardship Council (ASC) certification. Canned salmon is an excellent and cost-effective alternative.

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As for smoked salmon, it’s high in omega-3 fatty acid and protein, but also contains a lot of sodium. Smoked fish and meats may also increase your risk of certain cancers (these tend to sit in the same category as processed meats), so it’s best eaten occasionally.

For more inspiration, check out our grilled salmon recipes collection.

2. Mackerel

Mackerel is rich in healthy fats, protein and selenium, which is important for a healthy immune system and thyroid function. You can buy mackerel fresh, canned or smoked, but like salmon, be mindful about not eating too much smoked mackerel because of the higher nitrate content caused by the smoking process, which may increase the risk of certain cancers.

Mackerel populations have been declining since 2015, but north-east Atlantic mackerel is a good option, as well as line-caught mackerel from the south-west of the UK, which is controlled by management measures.

Try one of our mackerel collection recipes.

3. Cod

It’s a British classic in fish & chips, but cod is also one of the healthiest white fish around. It’s high in protein and, depending on how you cook it, low in fat and a good source of vitamin B12, needed for energy, nervous system and potentially helping prevent depression. Cod is widely available most of the year, but can also be bought frozen. From a sustainability perspective, most cod sold in the UK is from Iceland or the Arctic – for the best sustainable choice, look for Icelandic cod caught by longline or ‘grillnet’.

Check out our healthy cod collection recipes.

4. Trout

Trout can be bought both wild and farmed in the UK, as it’s found in both freshwater rivers and coastal areas. It’s a good source of vitamin B12 like cod, but also an excellent source of food-based vitamin D, with just 150g cooked trout providing over 100 per cent of the recommended daily allowance of vitamin D that is essential for our immune systems. It’s also an oily fish, so it contains omega-3 fatty acids.

Look for rainbow trout farmed in freshwater ponds for a sustainable option.

Never tried trout before? Browse our trout recipe collection for ideas.

5. Sardines

Another oily fish, sardines can be bought fresh, frozen or canned – in fact, the canned variety is slightly more nutritious, because you can eat the bones and skin. Canned sardines are smaller in size, and because they have been soaked in oil or brine, the bones are soft and practically dissolve when eaten. This makes canned sardines higher in calcium than the fresh equivalent. However you eat them, sardines are a great addition to the diet, as they also contain vitamin B3 and B12, iron, zinc and selenium.

Look for Marine Stewardship Council (MSC) certified sardines from the south-west of the UK.

Discover the best sardine recipes.

6. Crab

Crab is a shellfish commonly found in the UK, usually available all year, but mostly from April to November. It’s low in fat, high in protein, and contains over 100 per cent of the daily recommended amount of vitamin B12 and over 50 per cent of your daily copper allowance, which is required for healthy production of both red and white blood cells. Sustainability varies, with the best choice being MSC-certified brown crab from Shetland. For more information about how to buy the best crabs and prepare them, check our guide.

Discover our crab recipes for easy ways to incorporate this seafood into your diet.

7. Haddock

Similar to cod, haddock is a popular white fish in the UK and can be bought fresh or frozen. You may also see it smoked, sometimes with a yellow dye added (this was originally added so producers could reduce smoking time). However, the dye is unnecessary, and you can buy undyed smoked haddock, too. Like other white fish, haddock is low in fat, high in protein and is a good source of vitamins and minerals.

Haddock is mild-tasting, which makes it great for a variety of dishes and cooking methods. From a sustainability perspective, opt for haddock caught in the North Sea and Iceland.

Take a look at some of our haddock recipes for ideas.

8. Tuna

Tuna is probably one of the most-commonly consumed fish in the UK, especially the canned variety. Tuna, whether fresh or canned, is a great source of protein – in fact, it contains all of the essential amino acids needed by the body for growth and maintenance.

However, tuna doesn’t count as an oily fish as some may think, and you do need to be mindful of potential mercury levels in tuna, especially during pregnancy. That said, you would have to be consuming more than four cans a week or two tuna steaks for this to be relevant. Therefore, tuna is a great addition to a balanced diet if consumed just a few times a week. Just 100g tuna provides all of your daily B12 and selenium, plus your daily niacin (vitamin B3), which helps support energy levels and the nervous system.

Ideally, opt for albacore tuna caught by ‘pole and line’ or ‘troll’.

You can find inspiration for both tuna steak and canned tuna recipes in our collections.

9. Mussels

Mussels are inexpensive and rich in omega-3 fatty acids. A great source of protein, they also contain vitamin B12 and manganese, a trace mineral essential for bone health.

You can buy mussels fresh or frozen (typically without shells, if frozen) and wild or farmed. Farmed mussels represent a low-impact shellfish.

Read more on how to cook mussels using our guide, and find inspiration in our mussel recipe collection.

10. Prawns

Prawns are a low-calorie, low-fat seafood that’s high in protein. You can easily buy prawns all year round, either fresh or frozen, peeled or unpeeled, small or king-size. There have been concerns about prawns being high in cholesterol, but they’re low in saturated fat, so can be comfortably added to your diet once or twice a week with no adverse effect. You can read our guide on whether prawns are good for you for more information.

Like other shellfish, prawns contain B vitamins, especially B12, copper, magnesium and selenium, and are also a good source of zinc.

From a sustainability perspective, look for prawns that are certified organic or carry another ecolabel, such as the ASC.

Check out our healthy prawn recipe collection for more ideas.

Enjoyed this? Now read:

What are the benefits of oily fish?
Are sardines healthy?
Top 6 health benefits of salmon
How can I buy fish sustainably?
Top 10 sustainable foods

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Please note the sustainability of fish species varies over time, for up-to-date information be sure to check the good fish guide.

This page was reviewed on 27 August 2024 by Kerry Torrens.

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