13 Healthy Fish Options Worth Adding To Your Weekly Meals

Fish has earned its reputation as one of the most nutritious foods on the planet, packed with protein, omega-3 fatty acids, and essential vitamins that keep your body running smoothly.

With so many options swimming around at the grocery store, knowing which ones deliver the biggest health punch helps you make smarter choices for you and your family.

1. Salmon

Rich, buttery, and ridiculously good for you – salmon practically invented the phrase “brain food.” Loaded with omega-3 fatty acids, this superstar supports heart health and keeps your mind sharp as a tack, as confirmed by Harvard Medical School.

Wild-caught varieties pack even more nutrients than farmed, though both deliver serious health benefits. Grill it, bake it, or toss it on a salad – salmon never disappoints.

2. Sardines

Don’t let their tiny size fool you – sardines are nutritional giants crammed into a little can. Bursting with calcium, vitamin D, and omega-3s, they strengthen bones and boost immunity like few other foods can.

Plus, they’re sustainable and budget-friendly, making them a win for your wallet and the planet. Eat them straight from the tin or mash them onto toast for a quick snack.

3. Mackerel

Bold, oily, and unapologetically flavorful – mackerel doesn’t do subtle. Packed with vitamin B12 and selenium, this fish fuels energy production and strengthens your immune system with every bite.

Its high omega-3 content rivals salmon, but at a fraction of the cost. Smoked, grilled, or pan-fried, mackerel brings a punch of flavor that’ll wake up your taste buds.

4. Rainbow Trout

Delicate and mild, rainbow trout is perfect for folks who find stronger fish flavors intimidating. This freshwater beauty delivers lean protein and omega-3s without overwhelming your palate.

Farmed trout is actually one of the most sustainable seafood choices available today. Its tender texture makes it ideal for baking or grilling with simple seasonings that let the natural flavor shine through beautifully.

5. Herring

Small but mighty, herring punches way above its weight class nutritionally. Crammed with vitamin D and omega-3 fatty acids, it supports bone health and cardiovascular function like a champ.

Pickled herring is a Scandinavian staple for good reason – it’s tasty, tangy, and incredibly good for you. Try it on rye bread with onions for an authentic Nordic treat that’s both delicious and nutritious.

6. Anchovies

Love them or hate them, anchovies deliver nutrition that’s hard to ignore. These salty little flavor bombs provide calcium, iron, and omega-3s that support everything from bones to brain function.

Their intense umami punch means a little goes a long way in pasta sauces and salad dressings. Plus, they’re low on the food chain, making them one of the most sustainable seafood choices around.

7. Arctic Char

Consider Arctic char salmon’s cooler, slightly milder cousin from the far north. Its delicate flavor and beautiful color make it a showstopper on any dinner plate.

Packed with omega-3s and protein, this cold-water fish supports heart health while being easier to find sustainably farmed than many alternatives.

Its buttery texture works beautifully whether you bake, broil, or pan-sear it with minimal seasoning required.

8. Cod

Cod — ©Image Credits: *Kindel Media* / Pexels

Mild-mannered cod is the ultimate gateway fish for seafood skeptics. Its neutral flavor and flaky white flesh make it incredibly approachable, even for picky eaters who turn their noses up at fishier options.

Low in fat but high in protein and B vitamins, cod supports muscle health without weighing you down. Batter it for fish and chips or bake it simply – either way, you’re getting quality nutrition.

9. Tilapia

Budget-friendly and widely available, tilapia has become a grocery store staple for good reason. Its ultra-mild flavor makes it perfect for people who claim they don’t like fish at all.

While lower in omega-3s than fattier fish, tilapia still delivers lean protein and essential nutrients without breaking the bank.

Look for U.S.-farmed varieties for the best quality and sustainability practices that you can feel good about.

10. Haddock

Similar to cod but with a slightly sweeter flavor, haddock deserves its spot in the healthy fish hall of fame. Its firm texture holds up well to various cooking methods without falling apart.

Packed with protein, vitamin B6, and potassium, haddock supports metabolism and cardiovascular health impressively.

Smoked haddock makes an incredible addition to chowders, while fresh fillets shine when simply baked or broiled with herbs.

11. Catfish

Southern comfort food meets serious nutrition with this freshwater favorite. Catfish brings a slightly sweet, mild flavor that’s won over countless dinner tables across America.

High in protein and vitamin B12, catfish supports energy production and red blood cell formation wonderfully.

U.S. farm-raised catfish is both sustainable and safe, making it a smart choice for health-conscious seafood lovers everywhere.

12. Snapper

With its distinctive reddish skin and lean white flesh, snapper brings both beauty and nutrition to your plate. This reef fish offers a mildly sweet flavor that seafood enthusiasts absolutely adore.

Rich in protein, selenium, and vitamin A, snapper supports immune function and vision health impressively.

Whether grilled whole or filleted and pan-seared, snapper delivers restaurant-quality results that’ll make you feel like a culinary superstar.