The superiority of farmed salmon over wild salmon is a topic of discussion. Although farmed salmon is far less expensive, depending on whether it is fortified or not, it may have less omega-3s and less vitamins and minerals.
This light-colored fish is an excellent provider of B-12, niacin, and phosphorus. About 15 to 20 grams of protein are found in a 3-ounce cooked meal. For a lovely accompaniment, try serving fish with a piccata sauce, like in this dish.
Like sardines, herring is a fatty fish that tastes great smoked. However, smoked fish is high in sodium, so eat it in moderation.
Mahi-mahi is a robust fish from the tropics that can withstand practically any cooking. It is occasionally mistaken for the mammal dolphin due to its common name, dolphinfish. But fear not they are quite distinct.
Mackerel is an oily fish that is high in good fats, as contrast to white fish that is leaner. Because king mackerel has a high mercury content, choose smaller or lesser mercury mackerel options instead.
Perch is a medium-textured white fish that may inhabit both fresh and oceanic waters. It pairs well with a rich panko breading, like this one, due to its light flavor.
Because farmed rainbow trout are raised in environments free from pollutants, they are in fact a safer option than wild trout. Additionally, it's among the least harmful fish varieties to consume in terms of the ecosystem, according to the Monterey Bay Aquarium Seafood Watch.