Healthy Fish to Eat That Isn't Tuna

seared white fish on a plate with veggies
Tuna isn't the only healthy fish to eat!
by Cheryl S. Grant

You've probably heard of all the great benefits of eating fish! In fact, the United States Department of Agriculture recommends that most of us eat fish at least two times per week as part of a healthy diet. Eating fish can help reduce your risk of heart disease and stroke and could stave off depression and certain chronic diseases. It contains high levels of nutrients and proteins, has less saturated fat than red meat, and also provides critical vitamins and minerals!

While there is a variety of healthy fish to eat, nearly half of us eat fish only occasionally or not at all. Something seems fishy here! If you're looking to boost your health or you're tired of the same old tuna recipe, try one of these other healthy fish options:

Salmon

While there is still a debate over whether to eat farmed or wild-caught salmon, it is a healthy fish to eat overall. It contains protein and omega-3 fatty acids as well as key vitamins and minerals. Omega-3 fatty acids have been shown to help prevent cardiovascular disease, and salmon is super easy to prepare, which makes it great for a busy weeknight dinner. Rub it with a little salt, pepper, and olive oil and broil it until it's cooked. Serve with a baked sweet potato and steamed broccoli. For a money saving option, you could also try canned salmon.

Cod

This flaky white fish is also referred to as the "poor man's lobster," but it is rich in protein, vitamin B-12, and niacin. One 3-ounce cooked serving has 15 to 20 grams of protein, which can help with muscle recovery after a workout. Mix sliced onions, garlic, canned tomatoes, salt, pepper, and olive oil. Add a 3-ounce piece of cod to a baking dish, top with the mixture, and bake until cooked. Serve over brown rice.

Trout

Trout is often used as a substitute for salmon in recipes. One cooked fillet has roughly 30 grams of protein, omega-3s, vitamin A, and around 215 calories. Try poaching it with leeks, water, vegetable or chicken broth, lemon, garlic, salt, and pepper. Serve over farro or quinoa.

Herring

Herring is a fatty fish and is a great source of vitamin D. It is often smoked, but when prepared that way it should be consumed in moderation because of its high sodium content. As an alternative, you could stuff it with your favorite herbs, brush it with olive oil, and bake it. Serve with cauliflower rice or rice pilaf.

Black Sea Bass

Black sea bass is a flavorful and flaky white fish that is sold whole, as steaks, or as fillets. It holds together well, so try it next time you make fish chowder. If you're not a chowder fan, it also works well in other soups!

Eating fish two to three times a week can provide you with important nutrients for a well-balanced diet. Incorporate some fish into your diet to take advantage of its low-calorie, high-protein health benefits!