Knowing what fish contain the highest concentration of Omega 3’s and are the Healthiest Fish for you can be a tricky task.
Today I’m going to share with you 13 fish options that meet on all measures, according to the Environmental Defense Fund’s Seafood Selector and the Monterey Bay Aquarium’s Seafood Watch programs.
How you prepare each of these will determine the calorie count, so unless noted, the calories listed are for servings of uncooked fish.
Don’t forget it’s always a good healthy lifestyle choice to have high-quality supplements to add to your diet.
13 Healthiest Fish for a Healthy Lifestyle
1. Wild Salmon from Alaska
No matter what form it comes in, fresh, frozen or canned wild salmon is much better than the farmed salmon.
It’s going to cost you a little more but is well worth the health benefits.
The overcrowding on the farms leads to chemicals, lice, bacteria, and viruses, not good.
Calorie Count: 180 per 4-ounce serving
2. Arctic Char
This fish is known as iwana at most Sushi Bars.
Purchasing farm Char is perfectly acceptable for this fish.
First, it’s hard to find this particular fish in the wild variety, and the farming systems are typically excellent and free of diseases.
Calorie Count: 204 per 4-ounce serving
3. Atlantic Mackerel
Mackerel populations are healthy, so wild caught is perfectly fine.
The EDF recommends you limit consumption of the Spanish and King species because of their potential for mercury.
Recommend sticking to the Atlantic version of the Mackerel as your staple.
Calorie Count: 232 per 4-ounce serving
Not one of my favorites but an excellent source of omega 3 and a great snack.
They are becoming hard to find in the stores because of a dramatic decline in the Pacific.
The great news is they are void of Mercury if you can find them, unlike some of the bigger fish.
Calorie Count: 232 per 4 ounces
5. Sablefish/Black Cod
Sablefish is known for its rich, buttery flesh.
Seafood Watch recommends you stick to sablefish caught off the coast of California, Alaska and British Columbia.
The EDF advises children under 12 eat only two servings a month due to a moderate mercury content.
Calorie Count: 220 per 4-ounce serving
This little fish is available year-round and can be frozen, raw or canned.
Although Anchovies are low in mercury and high in Omega 3s, Seafood Watch recommends only eating those fish from the Adriatic Sea, where fishing methods are sustainable.
Calorie Count: 148 per 4-ounce serving
One of my favorites.
Oysters can either be farmed or caught in the wild.
Both methods are well-managed and have a little impact on the environment.
Oysters are always a great option, and you may see them called Kaki at a Sushi Bar.
Calorie Count: 67 per 4-ounce serving
8. Rainbow Trout
Rainbow Trout are farmed in different ways throughout the world.
The safest methods are practiced in ponds, raceways, and recirculating agricultural systems.
Rainbow Trout is one of my favorites and a great Omega 3 source for your diet.
Calorie Count: 156 per 4-ounce serving
9. Albacore Tuna
Another one of my favorites.
Make sure it’s caught from the North Atlantic or the Pacific Ocean.
Kids 5 and under should limit consumption to two meals a month because of the moderate mercury contamination, according to the EDF.
Calorie Count: 150 per 4-ounce serving
Mussels are mostly farmed and done responsibly and safely.
Another great source of Omega 3s and when cooked properly a fantastic meal.
You may see them called Murugai at your local Sushi Bar.
Calorie Count: 97 per 4-ounce serving
11. Pacific Halibut
Halibut is one of my our favorite fish.
Atlantic Halibut has been all but depleted, but Pacific Halibut remains an option.
These fish are raised in marine fisheries and then caught with longlines.
Still, the EDF suggest kids under five only eat Pacific Halibut twice a month because of it’s mild mercury content.
Calorie Count: 142 per 4-ounce serving.
All types of Rockfish caught in California are OK, according to the EDF.
There are more than 70 species of rockfish living of the West Coast of the U.S. and most are healthy.
Rockfish is an excellent source of healthy omega 3s, and they are plentiful.
Calorie Count: 106 per 4-ounce serving
Seafood Watch recommends purchasing catfish raised exclusively in the U.S. because contamination can occur in other countries.
Catfish is the most commonly farmed fish in the U.S. and is touted for its low mercury content.
Calorie Count: 108 per 4-ounce serving.
13 Healthiest Fish for a Healthy Lifestyle – Summary
I hope this has helped you when it comes to choosing some healthy fish choices for your healthy lifestyle.
Understanding how important your health and how to have a lifestyle that not only supports your dreams but allows you to have the health to enjoy it is paramount.
We all want to have a healthy lifestyle to enjoy the business we are building and this diet will help.
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