The 7 Best Fish To Eat

Wild Pacific salmon

Experts say that wild-caught Pacific salmon is your best choice: "Wild-caught means less mercury buildup and fewer antibiotics and hormones, and the fish get to swim freely.

Pacific Cod

Cod is a flaky, mild-flavored white fish similar to haddock and pollock. It's a good source of vitamin B-12, protein, phosphorus, and niacin. Try this meatier fish grilled or baked.


Fresh or in a tin, sardines are nutritional and inexpensive. You can find them salted, smoked, or canned in most markets. The canned kinds have whole or fillet sardines in oil, water, tomato sauce, or hot sauce.


The smaller fish at the bottom of the food chain tend to be a better choice: They reproduce in great numbers, grow fast, and contain fewer contaminants.


These little gems are loaded with zinc and may help you control weight: Research shows overweight people tend to have lower levels of zinc in comparison to people who are lean.

Farmed Rainbow Trout

Nearly all trout at your local supermarket is farmed rainbow trout. Trout farming in the United States is strictly regulated, and the chemicals that producers can use are limited.


Rich in iron, selenium, and vitamin B12 and a good source of zinc, mussels are also low in calories and fat yet high in omega-3s. "The best part about mussels—aside from their nutritional content—is they're easy to cook and you can flavor them in a million different ways.

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