While that was the general classification of different types of fish on the based on what they eat, here is some information about the specific diet of some of the most popular species of fish in the world.

Fish are a healthy source of protein, and omega-3 fatty acids, that aid in keeping our health and heart in check. Not all fish can be eaten on a daily basis, and one must know which fish are okay to eat often, and which aren’t. Fish and shellfish are two food items that are rich in omega-3 fatty acids, minerals and vitamins. There are three types of fish that are edible – shellfish, white fish and oily fish. These contain omega-3 fatty acids, and can be eaten by pregnant women, or those that are breastfeeding, since it helps develop the baby’s nervous system.

There are many fishes that are rich in mercury, which is required for a proper brain development at a growing age. So, when you think of healthy fishes to try, the common names are that occur are Tuna, Sardine, Salmon, etc. You can make several tasty recipes with these to make your kids interested in having some fish. Here are top 9 healthy fishes that you must try to get the utmost health benefits from them.

Healthiest Fish to Eat

Healthiest Fish to Eat


This family of fish falls into the shellfish group and includes king, blue and snow crab. Crab is an excellent source of many nutrients including protein, vitamin B12, and vitamin C, and it has only 82 calories per three-ounce serving. Crab is readily available at grocery stores and seafood marts, but avoid the canned or artificial versions. These can have excess sodium, which is hard on the kidneys and heart.


Scallops are a small mussel and safe to eat two to three times weekly. Low in toxins and high in protein, these mussels are delicious alone or on a salad. Scallops come in a variety of sizes, including the large Atlantic version and tiny bay scallops.


Are you looking for healthy fishes to try? Consider salmon on the top. With two types of omega-3 fatty acids, salmon is responsible for improving cognitive function and brain function in children.


Herring is a low-mercury fish, high in omega-3s and recommended by the American Heart Association. One 3-ounce portion of cooked Atlantic herring provides about 20 grams of protein.

Canned Tuna

If you want a fish that has omega-3 fatty acids and a moderate amount of mercury, you should try tasty dishes of canned and light tuna. You can also consume canned albacore tuna, but it should be limited to 6 ounces per week.


Several medical studies have proved that consumption of mackerel reduces the risk of heart diseases. But, you have to be cautious about the type of fish, as King mackerel is not good for pregnant ladies, children and nursing women, as it is a high source of mercury.


If you’re buying packaged sardines, look for ‘no salt added’ packets. Sardine is a very good source of protein and has a low amount of mercury, which decreases the risk of heart diseases. However, added salt can aggravate the risk.

Scallop fish recipes

Scallop fish recipes


Although it doesn’t contain as many omega-3 fatty acids as fattier fish, catfish does contain beneficial omega-3s. And, according to the American Pregnancy Association, catfish contains very low amounts of mercury, making it a good choice during pregnancy and breastfeeding.

Freshwater Trout

This fish is easily available, as it is found in your local lakes and water bodies. However, you should check if the water is fresh or contaminated with pesticides or other harmful chemicals.