5 of the Best Fish to Eat—According to a Nutritionist, Chef, and Fishmonger

When it comes to protein, fish is often dubbed as a nutritious—and delicious—option. It's also wonderfully versatile and easy to cook, whether you prefer it with leafy greens, pasta, or a slice of crusty bread. But with so many options at the fish market, it can be tricky to know which varieties are superior in terms of nutrition, versatility, flavor, and safety (e.g., mercury levels). To find out, we asked experts about the best fish to eat, along with ideas and tips for enjoying each type at home.

Salmon

"Salmon is a flaky fish that has a rich, buttery flavor, whether it's sustainable wild or responsibly-farmed," explains Dora Swan, fishmonger and co-owner of Fin—Your Fishmonger, a restaurant and seafood market in Guilderland, NY. It's also incredibly easy to cook, making it ideal for those who are new to eating or preparing fish, notes Kristen Lorenz, RD, registered dietitian. Plus, it packs a nutritional punch: The fish is "rich in heart-healthy omega-3 fatty acids, high-quality protein, and essential vitamins like D and B12," says Lorenz

How to Eat Salmon

Salmon is deliciously versatile, as it can be roasted, grilled, sautéed, poached, or fried, notes Swan. It can also be eaten raw for sushi, sashimi, or crudo, given it’s properly handled and frozen to kill parasites, she adds.

• Top avocado toast with chunks of salmon for a satiating breakfast.

• Serve the fish with a bed of greens or in a salmon noodle casserole.

• If you’d like to tone down the flavor of salmon, try it roasted with a garlicky gremolata topping or blueberry glaze, suggests Swan.

• Broil salmon and serve with vegetables and rice for a simple yet filling meal.

• For an alternative to raw fish, prepare baked salmon sushi at home.

Sardines

"Sardines are small but mighty," says Lorenz. "They deliver omega-3s, calcium, and vitamin D, [making them] perfect for supporting bone health and reducing inflammation," she adds. They also have low levels of mercury, according to Hervé Malivert, director of culinary affairs at the Institute of Culinary Education in New York City. What's more, they're conveniently canned, making them a shelf-stable grab-and-go protein option to keep in the pantry—or even in a desk drawer or work bag, says Lorenz.

How to Eat Sardines

• A can of sardines will instantly round out your next pasta dish, as seen in our caramelized fennel, celery, and sardine pasta recipe.

• Create a tinned fish board, complete with crackers, bread, crudites, and canned sardines on toothpicks.

• Sear or grill sardines, then serve with rice or on top of a salad.

• Prepare a grown-up grilled cheese with the help of sardines.

• Take a break from tuna with a lemon-herb sardine salad. Enjoy it in a sandwich, with crackers, or on its own.

Cod

Wild cod is a popular fish with rounder flakes than salmon, explains Swan. It has a mild, delicate flavor, making it one of the best fish to eat if you're new to seafood. Cod also has a noteworthy nutritional profile, as it's rich in anti-inflammatory omega-3 fatty acids and low in mercury.

How to Eat Cod

"Cod has found its way into many a fish fry, but [it's] most often baked," says Swan.

• Bake cod on a sheet pan with olive oil, lemon, and herbs for an easy fish dish, suggests Lorenz.

• "Cod is fantastic en papillote, meaning [cooked] in a parchment paper or aluminum foil pouch with seasonings, herbs, butter, wine, and vegetables," shares Swan.

• Combine flaked cod, egg, scallions, and breadcrumbs to make fish cakes.

• For a one-pot casserole, bake cod with potatoes and tomatoes and serve with pasta or rice.

• Sauté cod in a skillet, then enjoy with grains and vegetables of your choice.

Mackerel

If you prefer a stronger seafood taste, reach for mackerel. It has a rich, savory flavor that's more intense than salmon and cod, says Malivert. Additionally, mackerel is an excellent source of omega-3 fatty acids, along with selenium, vitamin B12, and vitamin D, says Lorenz. This variety is also low in mercury, making it a safe option to have on your plate.  

Tip

As far as sustainability goes, mackerel has become difficult to find as it's been over-fished—so, when possible, purchase Atlantic, Spanish, or King mackerel that's been caught in the U.S., recommends Swan.

How to Eat Mackerel

• For an impressive and elegant dish, serve a whole roasted mackerel with quinoa or couscous.

• Use canned mackerel to make pan-fried patties and serve with pasta, rice, or bread.

• Toss canned mackerel with pasta, halved cherry tomatoes, and your favorite sauce or dressing.

• Stuff mackerel with lemon, garlic, and a medley of your favorite herbs, then roast until flaky and crisp.

Herring

Herring, like mackerel, has a strong "fishy" taste, says Malivert. Its flavor can be described as rich and oily with some distinct saltiness, says Swan. As a feeder for larger varieties of fish, herring is naturally small and low in mercury.

How to Eat Herring

Herring can be smoked, broiled, steamed, and fried, according to Swan. It's associated with Eastern European, Scandinavian, and German cuisines, she adds.

• The little fish is often pickled or creamed, then served as a salad or on crackers as an appetizer, says Swan.

• Pair grains, or leafy greens with herring sautéed in butter.

• Serve marinated herrings on dark rye bread with hard boiled egg, red onion, and dill for a classic Swedish-style open-faced sandwich.