8 Fish You Should Eat or Buy

A lean, protein-rich suppertime staple can be made from any of the hundreds of fish dishes, whether your craving is for a lovely piece of grilled salmon or a spicy tuna wrap. However, which kind of fish are recommended to avoid and which can be eaten frequently without risk?

When determining which fish can be eaten safely each week, two of the main factors to consider are the cost and nutritional value. Since most seafood contains mercury and consuming high levels can cause health problems, mercury is a major concern among fish eaters. The cost of seafood can also strain your daily food budget because it is typically more expensive than other meats.

When deciding which fish are safe to consume regularly and which are not, sustainability is also a significant consideration. For those who enjoy seafood, certain fish species are worth catching because they can be raised or harvested without endangering the ecosystem or other species. Some fish, on the other hand, have more delicate environments, and overfishing can readily disturb them.

Fish You Should Buy

Atlantic Mackerel

The Atlantic mackerel is a highly popular commercial species of fish that is also occasionally referred to as Boston, Scottish, or Norwegian mackerel. It’s crucial to keep in mind that there are numerous varieties of mackerel. Seasonal variations in market pricing notwithstanding, fresh Atlantic mackerel usually fetches anywhere from $5 per pound to $25 per pound frozen. They are very widespread in the northern regions of the Atlantic Ocean and are harvested in the wild.

Atlantic mackerel, which has a somewhat milder flavor than tuna, is a versatile and easily accessible fish that adds no overbearing saline flavor to sandwiches, pasta dishes, or cold salads. This fish is safe to consume two or three times a week, and while it still has a high omega-3 fatty acid content and is rich in other potent elements like calcium, magnesium, and potassium, it has significantly less mercury than more predatory species. (like swordfish).

Canned Light Tuna

Light tuna that is shelf-stable and available in cans and pouches is typically an assortment of lesser varieties, such as skipjack, rather than a single type of tuna. Light tuna is still a very nutritious fish option because it is low in fat and high in protein, omega-3 fatty acids, and a number of other vitamins and minerals. It’s also quite affordable, with light tuna cans selling for about $1 or less.

It is important to distinguish canned white tuna, sometimes referred to as albacore tuna, from canned light tuna because the latter has almost three times the amount of mercury in it. The Environmental Defense Fund states the following about canned light tuna: “Children under six can eat up to three 3-ounce pieces per month. It is safe for older kids and adults to eat once a week.” A different narrative applies to canned white tuna: “Children under six years old may consume up to one 3-ounce portion per month; children aged six to twelve, two 4.5-ounce portions per month. This type of tuna is acceptable for consumption by adults, including expectant mothers, up to three times per month.

” Keep in mind that there are more than a dozen different types of tuna, and that each has unique health risks that consumers should be aware of.

Freshwater Bass

Freshwater bass come in a variety of varieties, such as largemouth, striped, yellow, and other bass. These are widespread in North America and are frequently encountered while recreational fishing. Bass has a weak, sometimes watery taste, yet each variety can have very different flavor characteristics. With the appropriate fishing license for the area, it is possible to catch a variety of bass species for no cost. Freshwater bass fillets are hard to get by in stores; they are primarily sold as game fish.

Certain bass species, like black bass, were heavily overfished in the past due to their popularity as sport fish and frequent demand in prize fishing and contests. However, numerous catch-and-release initiatives and ongoing conservation efforts have increased the population of freshwater bass, which is now widespread. Freshwater bass is a great source of protein, rich in omega-3 fatty acids, and high in vitamin B12. Freshwater bass should only be consumed six or fewer servings per month due to the fact that their mercury content can be higher than that of other freshwater fish.

Catfish

Catfish are loaded with health advantages, even though they may not always be the most visually appealing or profitable catch of the day. Nutrient-dense catfish has vitamin B12, which is good for the heart and brain. Additionally, it has a high concentration of omega-3 fatty acids, which support healthy gut flora and skeletal muscle strength.

From their humble beginnings as a swamp fish, catfish have grown into a real superfood that is high in protein and low in fat. Catfish are likewise reasonably priced, with market average prices ranging from $1 to $2 per pound. Catfish has a pleasantly sweet flavor and a firm yet flaky texture. It can be prepared in a variety of ways, such frying it and serving it with tartar sauce on the side.

Wild-Caught Salmon

Because demand for wild salmon can frequently outpace availability, it is generally more expensive than farmed salmon, but it is still reasonably inexpensive. A pound of Alaskan sockeye salmon usually costs between $13 and $30, but premium cuts can fetch up to $100. Salmon is a terrific choice for grilling, fish steaks, or serving with a starch (try this dish for coconut rice with salmon and cilantro). Salmon has firm flesh and a high fat content. Because salmon has a slightly oily texture and smokes well, it is dried more often than other fish.

The advantage of wild-caught salmon is that its carcinogen content is typically lower. Pacific salmon in particular has a tendency to have lower levels of dioxins, an environmental contaminant that can harm development and lead to immune system problems and hormone disorders. Make sure the salmon fillet you’re serving was obtained through wild fishing methods the next time you serve it.

Sardines

Sardines are a great option, as stated by registered dietician Julia Zumpano in an interview with the Cleveland Clinic. They’re inexpensive, wild-caught, and an excellent source of omega-3 fatty acids.” Many stores sell tins of sardines for a dollar or less, and even premium sardines can fit into a shopping list for those on a tight budget. Sardines are another classic canned fish, coated in olive oil for an easy-to-eat snack straight out of the tin or to dress up a salad or cracker. Sardines have a softer, milder flavor than anchovies.

One of the many noteworthy things about sardines is that they are packed with calcium, protein, iron, zinc, and other nutrients. This is true whether the sardines are canned or fresh. Try this safe, sustainable fish that’s a healthy substitute for meat, with mercury levels even lower than those of tuna and minimal environmental damage from its massive population.

Rainbow Trout

Because they belong to the same family and have a similar flaky texture, rainbow trout and salmon are frequently compared. Rainbow trout has a delicate flavor that some people describe as slightly nutty. It is versatile enough to be cooked in a variety of ways, including as pan-frying, baking, or grilling (like in this recipe for bacon-wrapped rainbow trout).

It may also be combined with other foods to provide a well-balanced meal. Depending on the season and quality, farmed rainbow trout can cost anywhere from $2 to $8 per pound, making it often less expensive than fresh fish. The fish is more difficult to locate for recreational anglers, although it may be found all over North America, especially in southern Canada, the Great Lakes region, and southern states such as Georgia.

Fresh rainbow trout and farmed trout both have heart-healthy omega-3 fatty acids, a high protein intake, and vitamins B12 and D. The Food and Drug Administration lists rainbow trout as having a low mercury content in comparison to other fish, and since they spawn somewhat quickly, there is no need to worry about the rainbow trout’s sustainability.

Herring

Herring is a great source of protein and antioxidants like vitamin E. It is low in saturated fat and abundant in minerals including zinc, iron, and vitamin B. Frozen and canned herring can be purchased for as little as $5 per pound, making them more reasonably priced than fresh herring. While fried and grilled herring can be easily prepared, smoked herring, also referred to as kippers, is a more readily available delicacy that tastes salty and greasy. Another easily accessible option with a stronger vinegar taste is pickled herring.

Herring is one of the purest varieties of ocean fish; it has very little mercury in it, making it safe to eat regularly without fear of pollution. In addition to its many nutritional advantages, herring is a highly sustainable fish that grows quickly and can be readily replaced, even though it is occasionally overfished in some places. Regulations that prevent bycatch ensure that wild-caught herring is not compromised in terms of ecological responsibility.

8 Fish You Can Eat Regularly And 8 You Should Avoid (msn.com)

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