Fish serves as a good source of protein, contains a low amount of saturated fat and provides healthy omega-3 fatty acids -- necessary to support brain function while also helping to reduce the risk for chronic diseases such as heart disease, arthritis and certain types of cancer. The American Heart Association recommends eating two 3.5 oz. servings of fish per week as part of a heart-healthy diet. Some fish contain environmental contaminates such as mercury, PCBs --- polychlorinated biphenyls -- or dioxins. The healthiest fish to eat provide the highest levels of omega-3 fatty acids with the lowest levels of environmental toxins.
Salmon
Different species of salmon are available, including Atlantic, King, Pink or Red salmon. All of the varieties of salmon are among the healthiest fish to eat. Whether fresh or frozen, a 3 oz. serving of salmon provides 1.1 g to 1.9 g of omega-3 fatty acids and contains only 0.01 parts per million of mercury. Salmon provides approximately one-third of the daily recommended intake of protein, with 17 g per 3 oz. serving. Salmon also provides between 19 percent and 24 percent of the daily recommended value of calcium, depending on the variety of salmon. Salmon serves as a good source of niacin, also known as vitamin B-3, and vitamin B-12, which supports healthy red blood cells.
Flounder
Flounder, also known as flat fish, is also considered one of the healthiest fish to eat. A 3 oz. serving of flounder provides 0.48 g of omega-3 fatty acid with only 0.05 parts per million of mercury. The same serving size contains 12.95 g of protein and 0.46 g of saturated fat. Flounder serves as a good source of calcium and phosphorus, the minerals needed to build strong bones and teeth, with 21 mg and 263 mg respectively. Flounder also contains essential vitamins including niacin, vitamin B-12 and vitamin A.
Pollock
Pollock, a member of the cod family of fish, comes in a variety of common species including Atlantic Pollock and walleye Pollock. A 3 oz. serving of Pollock contains only 0.06 parts per million of mercury while providing 0.45 g of omega-3 fatty acids. Pollock also contain 21.18 g of protein per 3 oz. serving. Like other fish species, Pollock also serves as a good source of calcium, with 65 mg per serving, and phosphorus, with 241 mg per serving. Eating Pollock also helps you meet your daily recommended intakes of niacin, vitamin B-12 and vitamin A.
Tuna
Tuna comes in many different varieties, some of which contain higher levels of mercury, so it should be avoided. The healthiest variety of tuna to eat is canned light tuna. This type of tuna contains between 0.17 g and 0.24 g of omega-3 fatty acids and 0.12 parts per million of mercury. Although higher than the other fish choices, this level is still considered acceptable even for children and pregnant women. Albacore tuna, such as that found in the canned white variety, contains a higher mercury content and should not be eaten more than once a week, according to the Washington State Department of Health. Tuna steak from bluefin, bigeye or yellowfin varieties are high in mercury and should be avoided. A 3 oz. serving of canned light tuna contains 21.68 g of protein, only 0.19 g of saturated fat and a high content of niacin, with 11.28 mg.
Catfish
Due to its mild flavor and low cost, catfish has become one of the most popular fish consumed in the United States. Although considered one of the healthy fish, the fat content of catfish has become an area of debate in recent years. Catfish does contain the heart-healthy omega-3 fatty acids, but the levels are lower than other fish, with only .22 g to .3 g per 3 oz. serving. Catfish also contains a low risk of mercury with only 0.05 parts per million. The debate around catfish centers upon the level of omega-6 fatty acids. Omega-6 fatty acids play an important role in supporting brain functions, but they may induce inflammation -- a trait that makes it less desirable than the omega-3 fatty acids. Registered dieticians Jennifer Nelson and Katherine Zeratsky at the Mayo Clinic conclude that catfish remains a healthy choice in a heart-healthy diet.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids; Stephen Ehrlich; June 2009
- USDA Beltsville Human Nutrition Research Center: Nutrient Content and Variability in Newly Obtained Salmon Data; Exler and Pehrsson
- American Heart Association: Fish 101; January 2010
- Washington State Department of Health: Healthy Fish Guide; April 2011
- Mayo Clinic: Catfish and Tilapia -- Healthy or Harmful?; July 2008
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