The 7 best fish to eat

the 7 best fish to eat

Fish is good for you … but it depends on which one you choose. Here is a list of the worst and best fish to eat.

Fish 101

Fish is rich in nutrients that are beneficial for your health. The most recent American food guide recommends eating at least two or three servings each week, or 225 to 340 grams spread over two meals. (According to Canada’s New Food Guide, it is also recommended that you eat at least two servings of fish per week.)

“Most of us don’t eat enough fish,” says dietitian-nutritionist Bonnie Taub-Dix, creator of Americans eat about 100 grams of fish on average each week. This is approximately the size of a deck of cards and far from what is recommended. In fact, only 20% of Americans achieve this goal. ” If you want to incorporate more seafood into your diet, be sure to make the right choices and avoid eating these fish!

wild pacific salmon

Wild Pacific salmon will provide you with vitamin D, metabolism-beneficial selenium, omega-3 fatty acids, healthy fats that protect against heart disease, and vitamin B12, which is great for your brain and body. Be sure to check your body for vitamin B12 deficiency.

Experts say wild Pacific salmon is your best bet.

“Wild means less mercury build-up, less antibiotics and hormones, and also that the fish can swim freely,” says dietitian-nutritionist Monica Auslander Moreno at Essence Nutrition.

The wild species costs more than the farmed one, but it is worth the expense.

pacific cod

Cod is a fluffy white fish with a mild flavor like haddock and whiting. It is an excellent source of vitamin B12, protein, phosphorus and niacin. Try grilled or baked cod. “It goes well with all sauces and in all types of preparations without coming apart,” says Bonnie Taub-Dix. In a study from the European Journal of Clinical Nutrition, men who ate cod for lunch ate 11% less for dinner than men who ate beef for lunch.

Researchers attribute the slimming properties of cod to its large volume of high-quality protein and its metabolism-regulating amino acids. Here is how to speed up your metabolism to lose weight while resting.


Whether fresh or canned, sardines are nutritious and inexpensive. You can buy them in most grocery stores, salted, smoked or canned. Canned ones contain whole or filleted sardines in oil, water, tomato or spicy sauce. “If you don’t lift your nose to the ridges, your bones will thank you,” says Bonnie Taub-Dix.

This will help you get around 40% of your recommended daily calcium intake per serving. “Since most of us don’t get enough calcium, sardines are an excellent choice for many types of diets, especially those of people with dairy intolerance,” she adds.

Also, sardines are naturally rich in vitamin D, which many people lack. Because they are at the bottom of the food chain, they tend to contain less mercury. (This element accumulates in large fish which feast on other large fish.)

Put sardines in a salad or mash them served on a slice of bread with mayonnaise and tomato. “If you’re not used to the taste, I recommend starting with canned sardines in olive oil rather than water,” says dietitian Jenna Appel, owner of Appel Nutrition Inc. in Boca Raton. , in Florida. Note, however, that a can of sardines contains about 282 milligrams of sodium, she warns.


Smaller fish at the bottom of the food chain are good choices: they reproduce in large numbers, grow quickly, and contain fewer contaminants. Herring is one of the best sources of vitamin D, a vitamin that protects bones, prevents breast and prostate cancer, and supports heart health. (Herring contains about 7 micrograms per 85-gram serving). Learn to recognize the signs of vitamin D deficiency.

Herring is an oily fish especially when smoked; however, it also means that it is high in sodium and should be eaten in moderation.
“Traditionally, saur herring has been served in a sour cream sauce,” says dietitian Alix Turoff. For a lighter dish, you can use Greek yogurt instead of sour cream and stevia to replace the sugar. Saur herring is often mixed with vinegar and chopped raw onion. “

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