We independently review everything we recommend. When you buy through our links, we may earn a commission.

The Healthiest Fish You Should Have In Your Diet

Norah Clark
Freshly cooked sardines on a plate.

As a chef and mindful of eating healthily, I always try to cook fresh fish as often as possible.

There's a reason that fresh fish is commonly referred to as 'brain food.'. Fish is extremely healthy and full of nutrients, similar to fresh fruits, and it adds value to your diet in a multitude of other ways.

Fish is incredibly versatile and can be consumed in a variety of ways. Raw as in sushi or fish tartare, grilled, poached, fried, in pasta, with potatoes and canned.  

We are spoilt for choice with the variety of different types of fish and numerous ways to cook them.

Best & Healthiest Types of Fish To Eat

While browsing through the selection of fish at your local market, look out for words like "wild-caught" on labels, to ensure that the fish has been treated with the respect it deserves.

1. Salmon


Salmon is distinguished by its pinkish-red flesh and distinctive taste.

It's a great alternative to beef, and healthier, with an abundance of quality fatty acids, such as Omega 3, B vitamins, and many more.

It is used extensively in sushi. 

2. Tuna


Tuna fish has a delicious flavor and helps with lowering blood pressure and improving your immunity. Albacore is the safest option for both the environment and quality. Used copiously in Asian recipes as well as in sushi.

3. Sardines


Sardines are a great source of calcium and minerals and are full of fatty acids. If you find the taste overwhelming, serving less as a small portion can go a long way) or use something tomato sauce or similar to balance it. I often put them on pizzas for a truly delicious topping.  

4. Pollock

A cousin of cod, pollock is delicious and is among the most sustainable fish species available, particularly in the oceans of Alaska.

5. Herring

Then there's herring, often served pickled, which is a healthy choice on its own, It is, however, an acquired taste when eaten raw. 

It's great brain food and has anti-inflammatory properties. I often serve it cooked or poached before being slathered on bruschetta.

6. Swordfish


Swordfish is lean and sweet, and is a great source of Zinc and Omega-3 fatty acids.

I love it cut up in pasta or grilled into steaks over the BBQ.

7. Tilapia

Tilapia is a fantastic fish packed with nutrients like vitamin B-12 Niacin and phosphorous.

It's a light and mild-flavored excellent in everything from tacos to burritos, to baked with parmesan and lemon.

8. Trout


Except for living off the bounty of nature and catching your own wild trout, it's one of the few instances where it's generally better to choose the farm-raised option since the fish are subject to higher standards of health.

Trout is extremely versatile and makes a great dinner option that can be smoked, roasted, grilled, or preserved and stored.

9. Oysters


Oysters are shellfish and should be included in your diet – once you know how to open and cook them correctly.

Alongside being delicious, oysters are loaded with nutrients, vitamin D and Riboflavin. 

10. Sablefish

Sablefish can be described as black cod but there's no direct relationship. Sablefish are usually low in mercury and rich in magnesium and iron, in addition to being beneficial in the digestive tract. This fish is a healthy food option. 

11. Shrimp


With antioxidants, fatty acids as well as protein, shrimp delivers healthy nutrients nearly every time.

Choose vein-in and shelled shrimp, whether frozen or not, to get the best flavor. Shrimp and its cousins the langoustine and prawn are delicacies which can be an expensive menu option when eating out. But, boy do they taste good with garlic-butter or peri peri sauce! 

Profile Image Norah Clark

Norah Clark

Norah Clark, Editor of Boyd Hampers! Norah is a food writer with over a decade of experience in hospitality as a pastry chef, sous chef, and barista; former chef at the Savoy Hotel, Ritz Carlton, Four Seasons and Plaza Hotel.

Back to Boyd Hampers Magazine

Leave a comment

Please note, comments need to be approved before they are published.

1 of 4