21 Of The Healthiest Fish You And I Should Eat More Often

Fish has been an important source of protein for humans ever since the caveman days. Nutrients and minerals, especially omega 3 fatty acids, found in fish greatly improves brain development and reproduction. Did you know that fish contributes to the average lifespan of a human being? Just look at this chart. Japan and Iceland are 2 brilliant examples of countries where residents consume fish almost daily. Below are 21 of the healthiest fishes you can commonly find that you and I should consume more often.

Do take a look at these vitamains and minerals chart to further understand what they are good for.

Anchovies

image source



A can of European anchovies in oil, drain of solids is :

• a good source of Calcium, Iron and Phosphorus.
• a very good source of Protein, Niacin and Selenium.

Butterfish

image source



Butterfish cooked in dry heat is :

• a good source of Niacin, Vitamin B12 and Phosphorus.
• a very good source of Protein and Selenium.

Catfish

image source



Farmed catfish cooked in dry heat is :

• low in Sodium
• a good source of Thiamin, Phosphorus and Selenium,
• a very good source of Protein and Vitamin B12.

Clam

image source



Clam cooked in moist heat is :

• very low in Saturated Fat
• a good source of Riboflavin, Niacin, Potassium and Zinc.
• a very good source of Protein, Vitamin C, Vitamin B12, Iron, Phosphorus, Copper, Manganese and Selenium.

Crab

image source



Blue crab cooked in moist heat is :

• low in Saturated Fat.
• a good source of Niacin, Folate and Phosphorus.
• a very good source of Protein, Vitamin B12, Zinc, Copper and Selenium.

Crayfish

image source



Farmed crayfish cooked in moist heat is :

• low in Saturated Fat.
• a good source of Zinc and Manganese.
• a very good source of Protein, Vitamin B12, Phosphorus, Copper and Selenium.

Croaker

image source



Atlantic croaker breaded and fried is :

• a good source of Vitamin B12.
• a very good source of protein and selenium.

Herring

image source



Atlantic herring cooked under dry heat is :

• a good source of Phosphorus.
• a very good source of Protein, Vitamin B12 and Selenium.

Mullet

image source



Mullet cooked in dry heat is :

• low in Sodium.
• a good source of Vitamin B6 and Phosphorus
• a very good source of Protein, Niacin and Selenium.

Oyster

image source



Raw farmed eastern oyster is :

• a good source of Protein, Vitamin C, Thiamin, Niacin, Magnesium and Phosphorus.
• a very good source of Vitamin B12, Iron, Zinc, Copper, Manganese and Selenium.

Ocean Perch

image source



Ocean perch cooked in dry heat is :

• low in Saturated Fat.
• a good source of Vitamin B6, Vitamin B12 and Calcium.
• a very good source of Protein, Phosphorus and Selenium.

Pollock

image source



Atlantic pollock cooked in dry heat is :

• very low in Saturated Fat.
• a good source of Riboflavin, Niacin, Vitamin B6, Magnesium and Potassium.
• a very good source of Protein, Vitamin B12, Phosphorus and Selenium.

Salmon

image source



Raw atlantic salmon is :

• low in Sodium.
• a good source of Thiamin, Riboflavin, Pantothenic Acid and Phosphorus.
• a very good source of Protein, Niacin, Vitamin B6, Vitamin B12 and Selenium.

Sardine

image source



Atlantic sardine canned in oil, drained of solids with bone is :

• a good source of Niacin and Calcium.
• a very good source of Protein, Vitamin D, Vitamin B12, Phosphorus and Selenium.

Scallop

image source



Steamed bay and sea scallops are :

• very low in Saturated Fat.
• a good source of Vitamin B12, Calcium, Iron, Magnesium, Potassium, Zinc and Copper.
• a very good source of Protein, Phosphorus and Selenium.

Shrimp

image source



Shrimp cooked in moist heat is :

• low in Saturated Fat.
• a good source of Niacin, Iron, Phosphorus and Zinc.
• a very good source of Protein, Vitamin B12 and Selenium.

Squid

image source



Fried squid is :

• a good source of Riboflavin, Vitamin B12 and Phosphorus.
• a very good source of Protein, Copper and Selenium.

Tilapia

image source



Tilapia cooked in dry heat is :

• low in Sodium.
• a good source of Niacin and Phosphorus.
• a very good source of Protein, Vitamin B12 and Selenium.

Trout

image source



Trout cooked in dry heat is :

• low in Sodium.
• a good source of Thiamin, Riboflavin, Niacin, Pantothenic Acid, Phosphorus and Selenium.
• a very good source of Protein, Vitamin B12 and Manganese.

Whitefish

image source



Smoked whitefish is :

• low in Saturated Fat.
• a good source of Niacin, Vitamin B6, Phosphorus, Potassium, Copper and Selenium.
• a very good source of Protein and Vitamin B12.

Whiting

image source



Whiting fish cooked in dry heat is :

• low in Saturated Fat.
• a good source of Potassium.
• a very good source of Protein, Vitamin B12, Phosphorus and Selenium.