Best heart healthy fish

7 Best Fish to Eat for a Healthy Heart

For a healthy heart, fish is often a better choice than meat. It’s leaner and lower in cholesterol and saturated fats. More importantly, fish is higher in omega-3 fatty acids, a type of “healthy fats”, which are essential to our body as we cannot make them ourselves. This is why adding fish to your diet is a smart choice for your health. Read on to learn about the seven best fish to eat for a healthy heart.

Seven Best Fish to Eat Based on Level of Omega-3s:

Known as oily fish, the following species are especially rich in omega-3s.

  • Mackerel
  • Lake Trout
  • Herring
  • Sardines (canned)
  • Tuna (albacore)
  • Salmon (sockeye)
  • Anchovies

In a balanced diet, omega-3 fatty acids should be consumed in equal measures with another essential fatty acid, omega-6. Omega-6s are found in most plant-based oils (such as corn oil) and in nuts or seeds. However, most Americans consume 6 times more omega-6s than omega-3s, because they are easier to find. This is a huge imbalance. However, by eating these seven oily fish 2-4 times a week, you can restore a healthy balance of essential fatty acids.

You can see why Omega-3s are so important and oily fish are a great place to find this essential fatty acid. Let’s go fishing!

There Are Plenty of Fish in the Sea

With so many concerns and differing opinions about fishing practices and which fish are safe and ethical to eat, it can get very confusing. For instance, it was once popular opinion that farm-raised salmon was something to avoid at all costs. But fish farming practices have improved since then and in many cases, farm-raised fish offer even healthier options than wild caught.

Let’s dive in and see how the Big 7 measure up.

Mackerel

You may have heard that mackerel is one of those fish that is high in mercury, and for some species of mackerel, this is true. But the two mackerel on the safe-to-eat list include Atka Mackerel from Alaska and Atlantic Mackerel.

Fall is the best time to shop for this fish, as it is during this season that it has the highest levels of omega-3s.

A 3.5 ounce serving of mackerel contains about 21 grams of protein, 260 calories, and 2.6 grams of omega-3s.

Mackerel is good baked, broiled, grilled, and poached. Try to avoid the smoked varieties, as these are very high in salt.

Lake Trout

Most of the lake trout you’ll find in the grocery store is farm raised, which can be good and bad. Only buy farm-raised fish from “raceways which mimic a free-flowing river and use large amounts of freshwater,” rather than open-water net pens. Just ask your grocer or seafood merchant where the fish come from. If they don’t know the answer, take that as a warning sign and shop elsewhere. A 3.5 oz serving of lake trout contains 20 grams of protein, 189 calories and 2.0 grams of omega-3s.

Available year round, you can enjoy lake trout baked, boiled, grilled, poached, or sauteed. Just make sure to avoid smoked or canned varieties that are high in salt and packed in heavy oils.

Herring

Have you ever heard the term, a “red herring?” Well, herring is the true red herring because it’s really a sardine! Or rather, it’s from the same family.

You can find herring in many products on the shelf from pickled to smoked, but most of these are high in sodium and aren’t the healthiest choice. A 3.5 oz serving of herring contains 14 grams of protein, 202 calories and 1.7 grams of omega-3s. You can cook it almost any way, but it’s really good poached.

Sardines

Sardines come in all shapes and sizes, but pound for pound they really pack a punch in the nutrient department. Rich in calcium, protein, iron, selenium, B12, and omega-3 fatty acids, sardines are an excellent addition to any meal plan.

Best enjoyed fresh in the late summer, you can find frozen and canned sardines year round. Just make sure to read the label for high sodium content and unhealthy oils.

A 3.5 oz serving of sardines contains 22 grams of protein, 203 calories, and 1.5 grams of omega-3s.

Tuna (albacore)

Everybody’s favorite, if you love tuna fish sandwiches or sushi, that is! However, make sure you limit your weekly intake of tuna, as it is on the ‘moderate’ list for mercury levels.

A 3.5 oz serving of Albacore (or white) tuna contains 23 grams of protein, 103 calories, and 1.5 grams of omega-3s.

Salmon (sockeye)

Available fresh from May to October, sockeye salmon is best wild-caught and mainly from Alaska with smaller amounts from Washington and Oregon. It is also available frozen and canned year round, but again watch out for high sodium and unhealthy fat content.

A 3.5 oz serving of salmon contains 27 grams of protein, 216 calories and 1.4 grams of omega-3s.

Anchovies

Not everybody’s favorite, but these little fish make a tasty addition to scrambled eggs, salad dressings, and a healthy alternative to pepperoni on your pizza.

A 3.5 oz serving of anchovies contains 28.7 grams of protein, 130 calories, and 1.4 grams of omega-3s.

Best Fish to Eat

Hopefully, this long fishtail will take the confusion out of which of the above are the best fish to eat! But how much fish do you need to eat in a week? It all depends on your diet and existing health. But to be on the safe side, aim for 2 to 4 (3.5-4 oz) servings a week.

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Eat the Right Fish for Heart Health

How PCBs and Mercury Can Impact Your Health

Methylmercury is a heavy metal that naturally occurs in the environment. It can also get released into the air as a gas from air pollution. From the air, mercury can fall into oceans and streams, where it gets converted into a harmful form known as methylmercury. When fish swim in methylmercury infested waters, methylmercury binds to their protein (the part you eat).

“The only significant source of methylmercury in the diet is seafood,” Carpenter says.

The Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) recently updated their advice about eating fish and shellfish for women and children because methylmercury is harmful to an unborn baby’s and a young child’s developing neurological system. A study published in August 2015 in the journal Environmental Health Perspectives and other studies have linked prenatal methylmercury exposure to lower IQ in school-age children. According to the EPA and FDA, children, women who are pregnant or nursing, and women of childbearing age should avoid eating high-mercury fish, such as:

  • King mackerel
  • Marlin
  • Orange roughy
  • Shark
  • Swordfish
  • Tilefish (from the Gulf of Mexico)
  • Tuna (bigeye)

But a review published in October 2012 in the American Journal of Clinical Nutrition shows that such high-mercury fish may also be dangerous for the adult heart. High levels of methylmercury can increase the risk of heart disease, heart attack, high blood pressure, and stroke. If you have high blood pressure, heart disease, or have had a stroke, a study published in January 2017 in the International Journal of Environmental Research and Public Health suggests that you might want to get your mercury level checked. Your doctor can perform a simple blood or urine test, according to the New York State Department of Health.

Similarly, PCBs are environmental contaminants found in oceans and streams. But unlike methylmercury, which accumulates in fish protein, PCBs gather in fish fat. The main source of PCBs are fish and seafood products, according to the EPA. PCBs can also be found in red meat, chicken, eggs, and dairy products. After consuming food with PCBs, they accumulate in your body. PCBs aren’t harmful to your heart. Still, over time, “they increase the risk of every kind of cancer,” Carpenter says.

Safe Fish Picks at the Seafood Counter

As a general rule for fish selection, keep in mind that “young fish are better than old fish and vegetarian fish are better than carnivorous fish,” Carpenter says, because both mercury and PCBs accumulate with age and are much greater if a fish consumes other fish rather than plants.

The EPA and FDA have a list of the best fish to consume and how often to limit exposure to methylmercury. Because methylmercury can harm an unborn baby or young child’s developing nervous system, the list is geared for women of childbearing age, pregnant and breast-feeding women, and young children. Trouble is, the government’s fish list doesn’t factor in PCBs. “There hasn’t been enough science to systematically analyze all the species of fish,” Carpenter says. Salmon, for example, is high in omega-3s and low in mercury. “But it can be sky high in PCBs,” Carpenter says. Tuna, on the other hand, isn’t high in PCBs, but is high in methylmercury.

Top Fish Picks: High in Omega 3s, Low in Mercury, and Low in PCBs

To reel in the heart-healthy benefits of seafood’s mega omegas without increasing your cancer risk, Carpenter recommends getting hooked on fatty fish that’s low in mercury and PCBs.

Fish, particularly fatty fish, is heart healthy for several reasons.

  1. It’s a lean source of protein. Unlike some cuts of meat, it’s not high in artery-clogging saturated fat.
  2. Fish can also be rich in docosahexaenoic acid (DHA) and eicosapentenoic acid (EPA), two types of omega-3 fatty acids — unsaturated fats that are amazing multitaskers. The omega-3s from fish help may decrease the risk of abnormal heart rhythms (arrhythmias).
  3. They’re also good for your heart because they may decrease triglyceride levels (a fat in the blood), reduce the rate of arterial plaque buildup, and lower blood pressure.

To decide which fish to consume more often, Carpenter doesn’t look to the American Heart Association’s fish list.

“For the most part, the AHA’s list ignores the dangers of the chemicals in fish,” he says. Instead, he relies on the Seafood Watch “Super Green” list published by the Monterey Bay Aquarium. It’s the only fish list he’s aware of that factors in both methylmercury and PCBs. It recommends these caught and farm raised fish that are low in methylmercury and relatively high in omega 3s:

  • Atlantic mackerel (from Canada and the United States)
  • Freshwater coho salmon (farmed in tank systems from the United States)
  • Pacific sardines (wild caught)
  • Salmon (wild caught, from Alaska)
  • Canned salmon (wild caught, from Alaska)

All told, for heart health, Carpenter suggests knowing your fish and not beating yourself up if you don’t get in your two weekly servings of fish. Contrary to the recommendations of the AHA and because of the risk of contaminants, Carpenter eats fish only about once a week. “Fish should be part of a balanced diet but two fish meals a week is not really a wise recommendation,” he says.

RELATED: New Year, New You: Sample Diet for a Healthy Heart

Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids, which are good for your heart. Research has shown that omega-3 fatty acids can reduce your risk of heart disease and stroke.

Eat fish at least twice a week.

The American Heart Association recommends eating 2 servings of fish (particularly fatty fish) per week. A serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.

There’s a catch – avoid mercury.

Some types of fish may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Levels of these substances are generally highest in older, larger, predatory fish and marine mammals.

The benefits and risks of eating fish vary depending on a person’s stage of life.

Children and pregnant women are advised by the U.S. Food and Drug Administration (FDA) to:

  • Avoid eating those fish with the potential for the highest level of mercury contamination (such as shark, swordfish, king mackerel or tilefish).
  • Eat a variety of fish and shellfish that are lower in mercury (such as canned light tuna, salmon, pollock, catfish).
  • Check local advisories about the safety of fish caught by family and friends in local lakes, rivers and coastal areas.

For middle-aged and older men and postmenopausal women, the benefits far outweigh the potential risks when the amount of fish eaten is within the recommendations established by the FDA and Environmental Protection Agency.

Eating a variety of fish will help minimize any potentially adverse effects due to environmental pollutants.

Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, king Mackerel, or tilefish because they contain high levels of mercury.

Seafood suggestions for heart health

Experts recommend one or two servings of fish per week. But healthy vegetarian meals are a good alternative.

Published: September, 2018


Image: © amriphoto/Getty Images

Eating fatty fish such as salmon, tuna, or mackerel at least once a week may help prevent heart attacks and other serious cardiovascular problems. That’s according to a recent scientific advisory from the American Heart Association, which reaffirms a long-held observation about the health benefits of seafood.

You’ll potentially reel in the biggest benefit if you replace less healthy foods — such as red meat or processed meats — with seafood entrees. For example, choose salmon over steak, and swap the ham on your sandwich for tuna.

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THURSDAY, May 17, 2018 (HealthDay News) — There is more reason than ever for people to make fish a bigger part of their diets, according to the American Heart Association.

The heart group has long recommended that people eat fish — preferably fatty varieties — once or twice a week. Now it is reaffirming that advice based on additional evidence that fish helps ward off heart disease.

Specifically, adults should strive for two 3.5-ounce servings of fish each week, the American Heart Association (AHA) said. The best choices are oily fish with large doses of omega-3 fatty acids. The options include salmon, albacore tuna, mackerel, lake trout, herring and sardines.

Whatever you choose, just don’t fry it, the group warned.

That’s because studies have found that fried-fish lovers have increased rates of heart failure.

The main omega-3 fatty acids in fish are EPA and DHA, said Sonya Angelone, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

EPA has anti-inflammatory effects that might help counter the hardening and narrowing of arteries that can lead to a heart attack, Angelone said.

Beyond that, she said, omega-3 fats may also make the blood less prone to clotting, while high doses can help lower triglycerides — a type of blood fat.

Oily fish is not the only source of omega-3, said Angelone, who was not involved in the AHA recommendations.

“Chia seeds, flaxseeds and walnuts are good sources of alpha linolenic acid (ALA), which is a precursor to EPA — which is then converted to DHA,” Angelone said.

The problem, she added, is that only a small amount of that ALA is converted. And a persons’ gene variants help determine that conversion.

In contrast, the heart association noted, 4 ounces of salmon each week would provide adults with the recommended daily intake of omega-3 — which is around 250 milligrams.

The latest heart association advice does not differ from its previous recommendations, issued in 2002. But there is now much more evidence to back it up.

Eric Rimm, a professor at the Harvard School of Public Health, is the lead author of the AHA report, published May 17 in Circulation.

Fish may not be good for your heart

Fish may not be all that good for you, according to a new study of the association between biomarkers of inflammation and the intake of traditional Inuit diet.

The findings indicate that fish may not be as healthy for our hearts as we think.

It appears that the Inuit diet actually increases inflammation, which is a common precursor of blood clots.

”This surprised me, because we had expected the opposite. The classic hypothesis states that the Inuit diet leads to a reduced incidence of heart attacks,” says Associate Professor Stig Andersen, of Aalborg University Hospital’s Arctic Health Research Centre.

We have measured the inflammation levels in the Greenlanders’ blood, and the results are strikingly clear: the traditional Inuit diet with lots of fish increases inflammation.

Stig Andersen

He was one of the researchers behind the new study, published in the journal Atherosclerosis.

Study casts doubt on our understanding of fish

The classic hypothesis stems from the 1970s and has sparked a wealth of scientific studies.

Some 40 years ago, Danish researchers discovered that Greenlanders had significantly fewer blood clots than Danes. At the time, the researchers linked this with the Greenlanders’ fondness for fish, as it had been assumed for decades that the high content of omega-3 fatty acids in fish is good for the heart.

The new study casts doubt on whether the cause of the relatively few blood clots among Greenlanders can be found in the diet at all, and whether fish really is good for the heart.

This is directly contrary to what we expected. There is a correlation between inflammation and heart attacks. The more inflammation, the higher the incidence of blood clots.

Stig Andersen

“We have measured the inflammation levels in the Greenlanders’ blood, and the results are strikingly clear: the traditional Inuit diet with lots of fish increases inflammation,” says Andersen.

“This is directly contrary to what we expected. There is a correlation between inflammation and heart attacks. The more inflammation, the higher the incidence of blood clots.”

Studying the Inuit diet

The researchers took blood samples from 535 Greenlanders aged 50-69, who had an increased risk of suffering a heart attack.

They measured two markers for inflammation, YKL-40 and hsCRP, and analysed the Greenlanders’ eating habits through comprehensive diet questionnaires.

Stig Andersen

The results showed that Greenlanders whose diet consisted primarily of traditional Inuit food such as fish, seals and whales had significantly more inflammation in their bodies than those who primarily ate imported foods. This also applied when the researchers had adjusted for factors known to affect inflammation – such as gender, age, BMI, smoking and alcohol consumption.

Is ”Fatty fish protects the heart” just a fabrication?

The new findings appear to turn on the head much of what we know about the health benefits of eating fish.

”Even though the last 40 years have seen a multitude of studies about the preventive effect that fish oil has on heart attacks, none of them have found clear evidence of an effect. Perhaps all this talk about fatty fish protecting against cardiovascular disease is little more than a fabrication.”

The researcher is, however, keen to point out that it is too early to start speculating about changes to the dietary recommendations:

“I don’t think we should change the dietary recommendations based on only a single study. However, our findings may inspire further studies because our study has a high statistical validity.”

Andersen is e.g. interested in examining whether it may be omega-3 fatty acids or polluted substances in the fish that cause the inflammations in the Greenlanders.

Read the Danish version of this article at videnskab.dk

Scientific links
  • “Intake of traditional Inuit diet vary in parallel with inflammation as estimated from YKL-40 and hsCRP in Inuit and non-Inuit in Greenland”, Atherosclerosis (2013), DOI: 10.1016
  • Stig Andersen’s profile
Related content

The question: I know processed meat isn’t healthy. What about smoked salmon?

The answer: Smoked salmon has nutritional advantages and drawbacks. Like fresh salmon, it’s a good source of protein, B vitamins, vitamin D, magnesium and selenium. Smoked salmon also contains plenty of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), omega-3 fatty acids linked to a lower risk of heart disease, macular degeneration and Alzheimer’s disease.

On the downside, smoked salmon delivers a hefty dose of sodium. Three ounces of smoked salmon, for example, contains 666 milligrams of sodium, more than one third of a day’s worth. The same serving size of cooked fresh salmon has 50 milligrams.

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Before fish is smoked, it’s cured by adding salt in the form of a brine (a mixture of salt, water and spices) or salt crystals. Salting reduces the moisture content of fish, which helps extend its storage life. It also helps prevent the growth of microbes that could cause food poisoning.

Most smoked salmon is cold smoked, meaning it’s smoked at a temperature that’s not hot enough to cook the fish, nor hot enough to kill potentially harmful bacteria. One concern is Listeria monocytogenes, a bacteria that can cause a rare but serious food poisoning especially among pregnant women, the elderly, and people with weakened immune systems.

Hot smoked salmon is smoked at temperatures around 80 C. It’s fully cooked, lighter in colour and flakier than cold smoked salmon. Even though it’s cooked, food safety issues can arise if improper food handling practices occur prior to, during or after the smoking process.

Because Listeria can survive, and sometimes grow, on foods stored in the refrigerator, people at high risk for Listeria food poisoning should avoid eating refrigerated smoked fish. Smoked fish is safe to eat, however, if it’s fully cooked to an internal temperature of 74 C (165 F), such as in a pasta dish or casserole.

There’s also concern that eating smoked foods can increase cancer risk. There is some evidence, albeit weak, that high intakes of smoked foods – in particular meat and fish – increase the risk of stomach cancer. Smoked fish contains nitrates and nitrites, byproducts of the smoking process. (Some brine solutions can also contain sodium nitrite.) The concern is that nitrites and nitrates can be converted in the body to N-nitroso compounds, which have been shown to cause stomach cancer in lab animals.

If you enjoy eating smoked salmon, buy it from a reliable manufacturer, consume it by the “use by” date, and keep it properly refrigerated. If you eat it frequently, balance your sodium intake and include plenty of fruits and vegetables in your daily diet. A high intake of fruits and vegetables is associated with protection from stomach cancer.

Leslie Beck, a registered dietitian, is the national director of nutrition at BodyScience Medical. She can be seen every Thursday at noon on CTV News Channel’sDirect (www.lesliebeck.com).

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Health benefits of salmon

Share on PinterestSalmon is an extremely healthful meal option.

Many studies have suggested that increasing the consumption of fatty fish such as salmon decreases the risk of obesity, diabetes, and heart disease. Dietary intake of salmon also supports healthful cholesterol levels.
Salmon is a fantastic alternative to protein sources such as chicken or beef. It provides ample protein but far less saturated fat content, making salmon an ideal protein source for maintaining weight loss or a normal-range body mass index (BMI).

Heart health

A recent study on the connection between omega-3 fatty acids and cardiovascular disease (CVD) demonstrated that the intake of these fatty acids are linked to better cardiovascular health.

The researchers advised that two servings of fatty fish per week, such as omega-3 rich salmon, is a healthful dietary pattern for the heart.
Population studies have linked baked or boiled fish intake to a reduced heart rate and a lower risk of ischemic heart disease and heart failure
Researchers also noted during separate observational studies that both Japanese and Inuit people experienced a lower risk of heart disease deaths than the risk typically seen in Western countries.
These are two cultures that eat large quantities of fatty fish, and the study maintains that the types of fatty acid content in the fish is partly responsible for these protective effects.

Thyroid disease

Studies have shown selenium to be necessary for healthful thyroid function.
A meta-analysis has indicated that people with thyroid disease who are selenium deficient experience pronounced benefits when increasing their selenium intake, including weight loss and a related reduction in the risk of cardiovascular disease and diabetes.
Salmon is a good source of selenium.

Mental benefits

Salmon can benefit the brain and cognitive processs

Researchers recently found that the consumption of many of the nutrients found in fish is connected to lower risk of affective disorders, such as depression. Polyunsaturated fatty acids have also shown a relationship with a reduced risk of psychoses, cognitive deficits, dementia, and hyperkinetic disorders, such as ADHD.
According to the National Institute on Alcohol and Abuse and Alcoholism, omega-3 fatty acids have also been shown to decrease aggression, impulsivity, and depression in adults.
The associated decrease is even stronger for children with mood disorders and disorderly conduct issues aged between 4 and 12 years, such as some types of attention deficit hyperactivity disorder (ADHD).
A long-term study conducted in the UK indicated that children born to women who ate at least 12 oz of fish per week during pregnancy had higher IQs and better social, fine motor, and communication skills.

  • Eating fish two or three times per week can reduce your risk of chronic disease.
  • The lean protein and omega-3’s in fish make it a smart, nutritious choice.
  • Canned salmon and tuna provide the same benefits but cost less than fresh fish.

Eating your way to a healthier heart, lower blood pressure, and a potential reduced risk of stroke, depression, Alzheimer’s, and other chronic diseases almost sounds too good to be true, but choosing fish twice a week can actually fast-track your health in the right direction.

The healthy omega-3 fats, lean protein, vitamin D, and selenium in fish prove so powerful that the both the Dietary Guidelines for Americans and the American Heart Association recommend eating it at least two times a week. However, nearly half of Americans never or rarely eat seafood at all.

Concern about cost, environmental impact, and contaminants like mercury may lead some diners to forgo fish, but the scientific evidence is clear: Eating fish is beneficial for your health — the opposite of toxic.

Here are 10 types of fish favored by the FDA, EPA, and the Environmental Defense Fund Seafood Selector as smart choices for you and the environment. Adults should eat two to three four-ounce servings per week and choose a variety for the best benefits.

Not sure how to work fish into your mealtime routine? We’ve also included recipe ideas from the Good Housekeeping Test Kitchen so you can get cooking ASAP.

1. Salmon

Both farmed and wild-caught Alaskan salmon contain tons of protein and omega-3 fatty acids as well as key vitamins and minerals. Canned salmon provides equally great nutrition if you’re on a budget.

Salmon Recipe Ideas

2. Cod

One 3-ounce portion of cooked cod has 15 to 20 grams of protein for less than 90 calories and 1 gram of fat. Choose cod caught in the Pacific (where the species is more abundant) over the Atlantic if possible, the EDF advises.

Cod Recipe Ideas

3. Trout

A relative of salmon, all rainbow trout sold in the U.S. is farm-raised — earning it the best eco-rating from the EDF. Try the similar but lesser known Arctic char if you’re looking to mix it up. One fillet of either fish has under 150 calories and about 20 grams protein. Try grilling, baking, or poaching to get your dose of omega-3’s in.

4. Tuna

It’s hard to go wrong with this versatile and nutritious fish. Pick canned light tuna packed in water (not oil) for the best health boost. One 3-ounce can has just 100 calories for 22 grams of protein, half of your daily vitamin D, and an entire’s day worth of the essential nutrient selenium. You can even add snack packs from brands like Bumble Bee and Starkist to salads and sandwiches for easy weekday lunches.

Tuna Recipe Ideas

5. Sardines

These tiny fish swim in large schools, but they also supply a surprising amount of of vitamin B12, an essential nutrient for red blood cells, nerve function, and DNA synthesis. Just two sardines contain 18% of your daily needs.

6. Flounder and Sole

Both flounder and sole live on the ocean floor, but flounder is found in the Atlantic while soles swim in the Pacific. Some great options to look out for: starry flounder, Pacific sanddab, Dover sole, English sole, petrale sole, and rex sole.

Flounder Recipe Ideas

7. Barramundi

This lesser-known mild, flakey white fish (also called Asian sea bass or giant perch) draws comparisons to Chilean sea bass and tastes excellent steamed, baked, broiled or blackened. One 6-ounce fillet contains 140 calories and 35 grams of protein, plus selenium, zinc, and other vitamins and minerals. Try serving it with a citrusy salsa or roasted veggies.

8. Pollock

A relative of cod, pollock is the species you’ll usually find in fish sticks, fish filet sandwiches, and (surprise!) imitation crab. In fact, Alaska pollack is the largest fishery in the U.S., according to the EDF. Put a heart-healthier spin on the processed fish dishes by baking your own fillets in the oven.

9. Tilapia

Mild-tasting and economically priced, one cooked tilapia fillet has a third of your daily vitamin D and just 110 calories. And for those who turn their noses up at this hardy, farmed fish, get this: A blind taste test conducted by the Washington Post found tilapia to be just as delicious as rainbow trout and branzino, according to a panel of professional chefs and seafood experts.

Tilapia Recipe Ideas

10. Haddock

Haddock — a cold-water whitefish found off the northern Atlantic coast — contains half your daily value of vitamin B12 and a whopping 30 grams of protein in just one fillet. It’s most commonly baked and broiled, but you can also use it in casseroles, fish cakes, and chowders.

Caroline Picard Health Editor Caroline is the Health Editor at GoodHousekeeping.com covering nutrition, fitness, wellness, and other lifestyle news.

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