Fish is commonly touted as a better protein option than other meats. This is in part because fish is lower in fats and contains more nutrients, including selenium and omega-3 fatty acids. It also contains less cholesterol than other animal proteins. However, not all fish is the same when it comes to nutrition, and some might not be safe to eat in large quantities because of mercury and other toxins. If you're pregnant, talk to your doctor before eating fish, so that you can determine a safe amount.
Fatty Fish
Fatty fish, such as salmon, are rich in omega-3 fatty acids, good fats that can help increase your HDL, or good cholesterol, and protect your heart. Mackerel, carp, herring, kipper and trout are also considered fatty fish and healthy choices. For more variety, try swordfish and eel. Tuna is considered a fatty fish only when it is eaten fresh, not canned.
Farmed vs. Wild
The debate between farmed and wild is a difficult one. Certain freshwater fish, such as striped bass, red snapper and coley, can contain high amounts of mercury and other pollutants found in the water. Choose farmed striped bass and rainbow trout whenever possible. These two types of fish contain no mercury when they are raised in captivity but offer high amounts of omega-3s and niacin, which can help lower cholesterol.
Canned Fish
When choosing canned fish, skip tuna. Although not a bad choice, tuna is cooked before being canned. This means a good portion of its nutrients, including omega-3 fatty acids, are lost even before the fish is packaged. Other canned fish, such as Pacific salmon, sardines and anchovies, are canned raw, so they conserve all their nutrients.
What to Avoid
When it comes to farmed fish, avoid salmon, as it's likely to contain high amounts of PCBs and other toxins. According to the Food Standards Agency, sea bass, turbot, sea bream and halibut more likely to be contaminated with pollutants than other types of fish. If you eat fish more than a couple of times per week, vary your choices, so that you avoid consuming too many pollutants.
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