Top 5 Healthiest Fish:
Nourish Your Body, Mind, and Soul
by L.A. DiNardi
With so many delicious choices coming out of sea, it can be a challenge to figure out which seafood packs the most health punch. No fish is really “bad” for you, though there are some that offer more protein, omega-3 fatty acids, also the least amount of bacteria and other unwanted additives. Let’s take a look at the five best fish to help you make the best dinner decision for you and your family.
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Surprisingly, at the top of the list is Albacore Tuna. While most tuna is very high in mercury, and therefore dangerous to young children and pregnant women, if you buy troll or pole caught tuna, it is one of the healthiest seafood options out there. These fish tend to be much smaller in size, therefore significantly less mercury is found in them. Because they are fished from the cold, northern waters, they have a higher omega-3 content than their southern cousins. You will find 25g of protein in a small 3 ounce serving of tuna. Tuna is the perfect salad topper or sandwich filler, topping the list of the healthiest fish available.
Wild caught, Alaskan Salmon is next on the list as one of the best seafood choices, canned or fillet. This type of salmon is better than the farm raised for many reasons, one being the fat content in farm raised is much higher than the wild salmon. Alaska’s salmon fisheries are well monitored for quantity checks, ensuring they are not being over harvested and can keep the population numbers up. If they come across a fishery with a low count, they will close it until enough wild salmon have reproduced, making this practice not only great for your health, but also for the environment.
Oysters are loaded with zinc, iron, and around 300 mg of omega-3’s, making this delicacy one of the healthiest options out there. Oysters on the half shell, oyster stew, oysters rockefeller are just a few way to enjoy these yummy shellfish. Be aware that consuming raw shellfish can be a health risk because of the bacteria they contain. On a side note, I have eaten oysters on the half shell my whole life and never have been sick from them.
Sardines, one of the herring family fish, pack a vitamin punch with extremely low amounts of mercury. The smaller the fish, the smaller amount of mercury will be found in it. Calcium, Vitamin D and B, as well as the brain and heart healthy omega-3 fatty acids can be found in these little fish. Whether canned or fresh, they contain the same amount of these healthy nutrients.
Lastly, and perhaps one of my time favorites, Shrimp are a versatile and healthy choice for any meal. They are low fat, low calorie and have good amounts of iodine needed for thyroid regulation. Shrimp can be grilled, sauteed, served cold, or on a salad. There are so many ways to h go to ave shrimp, you can easily have it 2-3 times per week without getting bored.
Whether you love fish or shellfish, fins or claws, seafood is excellent for maintaining a healthy lifestyle. Checking how the seafood is caught to make your dinner decisions helps the environment as well. There truly is no bad choice in seafood, however these five give you the biggest boost and will help nourish you and your family.
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