Best Fish to Eat

The best fish to eat are those that are both nutritious and caught using sustainable fishing practices. Learn more about which types of fish are best for your health and the environment.

Best Fish to Eat for Health & Sustainability

Because fish is a lean source of omega-3 fatty acids, proteins and minerals; there are many health benefits associated with including fish in your diet. Some of these benefits include lower blood pressure, lower levels of inflammation, reduced levels of macular degeneration, and lower risk of heart disease and stroke.

However, certain species of fish are safer to eat than others due to lower levels of mercury and sustainable sourcing practices. While a fish without mercury at all does not exist (all seafood contains trace amounts of mercury), some options are healthier.

If you are wondering what fish is safe to eat, here are some examples of fish that are safe and sustainable:

  • Pacific Cod
  • Atlantic Mackerel
  • Rainbow Trout
  • Pacific Sardines
  • Alaskan Pollock
  • Arctic Char
  • Alaskan Salmon (Wild-Caught)

Always check with sources such as the Environmental Protection Agency or the Monterey Bay Aquarium Seafood Watch program on changes or updates to seafood consumption recommendations or guidelines.

Worst Fish to Eat

Some species of fish are known for being high mercury fish. In other words, certain fish that are highly predatory, such as sharks or tuna, can have high concentrations of mercury in their bodies.

Many of these types of fish have consumption advisories because if they are not consumed in limited amounts, they may be considered as toxic fish. Women should be conscious of the fact that some species are also not safe fish to eat while pregnant or nursing. Children and the elderly are often advised to avoid consuming these types of fish as well.

Here are some examples of the worst fish to eat, or species you may want to avoid due to consumption advisories or unsustainable fishing methods:

  • Bluefin Tuna
  • Chilean Sea Bass
  • Shark
  • King Mackerel
  • Tilefish

In addition to species that are known to have high levels of mercury, uncooked or raw seafood dishes can also result in food poisoning from fish as well as certain types of poisonous fish.

Know how to properly indentify any fish you plan to eat, handle and store fish using appropriate methods, and cook fish thoroughly.