– Healthy fish to eat can provide an excellent low-calorie protein without the and cholesterol of, some such as shark and mackerel in mercury. Mercury is a known carcinogen and of the habitats for many fish, including farmed fish, Washington State Department of Health.

The USDA recommends eating at least 8 ounces of healthy, low-mercury fish per week. you’re of high-mercury fish to no more than 12 ounces.

1. Crab

Healthy Fish To Eat

This family of fish falls into the shellfish group and includes, and snow crab. Crab is an of nutrients including protein, vitamin B12, and vitamin C, and it 82 calories per three-ounce. Crab is readily available at and seafood parts but avoid the canned or artificial. These can have sodium, which is hard on the kidneys and.

2. Catfish

Healthy Fish To Eat

When enjoying catfish, the American kind and sold as an American product. Imported catfish may contain high levels of cancer-causing To. Broiled or grilled catfish is high in omega -3 fatty acids, which are important for heart and brain health, and selenium, which is important for cell metabolism.

3. Scallops

Healthy Fish To Eat

Scallops are a small mussel and safe To two to three times weekly. Low into and in protein, these mussels are delicious alone or on a salad. Scallops come in a variety of sizes, including the large Atlantic version and tiny scallops.

4. Salmon

Healthy Fish To Eat

Salmon is a heart-healthy that is rich in omega -3 acids. The older, the more mercury it might contain. Therefore, farm-raised or Atlantic salmon to one serving every two months, but enjoy canned Pacific salmon two times, according to the Association of Reproductive Health Professionals.

5. Trout

Healthy Fish To Eat

Perhaps a neighbor from a weekend fishing trip and has some trout to spare. Freshwater trout is best and can be enjoyed biweekly, Washington State Department of Health. This fish is rich in omega-3, which are good for the heart.

6. Tuna

Healthy Fish To Eat

Canned tuna is a popular pantry staple for good reason. It is a quick, source of low-fat protein and is rich in vitamins B12 and D, calcium and iron. However, albacore tuna contains three times as much mercury as skipjack tuna, according to the Environmental Defense Fund. Therefore, pregnant women and young children should focus on skipjack or light varieties of tuna. Furthermore, canned tuna can be high in sodium, so look for low-sodium versions if you’re watching your salt.

7. Oysters

Healthy Fish To Eat

Raw or steamed, oysters are a rich of protein and omega -3. The Washington State Department of Health oysters are low in mercury and can be enjoyed two to three times weekly. Those with health conditions, such as immunodeficiencies-like AIDS or cancer, should oyster due to their potential bacteria containment.

8. Crayfish

Healthy Fish To Eat

About 3 inches in, crayfish are similar to tiny lobsters that turn bright when cooked and contain juicy white meat. Sometimes referred to as crawdads, crayfish are a healthy fish To, but the American kind that is farmed mostly in Louisiana and the Mississippi.

9. Shrimp

Healthy Fish To Eat

Rich in iodine, shrimp is a low-fat, low-calorie shellfish that can be enjoyed weekly, Association of Reproductive Health Professionals. Shrimp can be, grilled, sauteed or added to a salad the same.

10. Sardines

Healthy Fish To Eat
The smaller, the less mercury it contains. Older, larger fish and therefore absorb their mercury and To. Sardines, such as herring, are small fish that are low in mercury and high in essential omega -3 fatty acids, calcium, vitamin D and several B-vitamins. They are sometimes enjoyed plain on crackers or out of a can. Because many canned versions are high in sodium, consume them in moderation or look for low-sodium canned versions if you are controlling your sodium.


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