Seafood can be one of the healthiest choices on your plate—but not all fish dishes are created equal. From how your meal is cooked to the type of fish you’re eating, small details can make a big difference when it comes to your health. Whether you’re enjoying salmon on a salad or digging into fried fish and chips, it’s worth knowing what’s really going into your body.
As we age, many of us become more conscious about making smart food choices. So let’s dive into which seafood options are best for your health, which ones to eat in moderation, and a few you might want to skip altogether.
What Makes One Fish Dish Healthier Than Another?
It comes down to a few key factors: how the dish is cooked, the type of fish used, the ingredients added (think cream, salt, and oils), and how fresh the seafood is. Some fish are loaded with nutrients your body craves—like omega-3 fatty acids and lean protein. Others, however, may be high in mercury, unhealthy fats, or sodium.
Best Choice: Salmon
Salmon is often called the king of heart-healthy fish. It’s rich in omega-3s, which support brain and heart health. Whether fresh or canned, wild-caught Alaskan salmon is a great choice. Just be aware that salmon, like other fatty fish, can contain PCBs (industrial chemicals). You can reduce your exposure by trimming off the skin, fat, and darker meat.
Worst Offender: Fish and Chips
This classic comfort food is hard to resist—but it’s not great for your health. Deep-fried fish and French fries mean a heavy dose of unhealthy fats and calories. Add in tartar sauce or ketchup, and you’re piling on even more sugar and sodium. If you’re craving this dish, try baking the fish and potatoes at home. A cornflake crust adds crunch without the oil, and a splash of lemon can bring the flavor without the guilt.
Eat Occasionally: Broiled Swordfish
Swordfish might sound like a healthy option, especially if it’s grilled or broiled. But this large fish often contains high levels of mercury, which can be harmful to the brain, kidneys, and nervous system—especially for pregnant women, infants, and older adults. Eating it occasionally won’t hurt, but it’s best not to make it a regular part of your diet.
Best Bet: Shrimp Cocktail
Steamed or boiled shrimp are a low-fat, high-protein, and low-mercury option. The catch? The cocktail sauce. Many store-bought sauces are loaded with added sugars, often in the form of high-fructose corn syrup. Making your own sugar-free version at home is an easy fix—and you’ll still get all the flavor.
Not So Great: New England Clam Chowder
Yes, clams are a good source of protein. But New England clam chowder is usually loaded with cream, butter, and salty pork. That makes it high in saturated fat, calories, and sodium. It’s fine as an occasional treat, but definitely not an everyday choice.
Lighter Option: Manhattan Clam Chowder
This tomato-based version skips the cream and butter, making it much lighter in calories and fat. A cup of Manhattan chowder clocks in around 135 calories, compared to over 180 for the creamy kind. Just watch the sodium—store-bought versions can have up to 1,000 mg per cup.
Surprising Hero: Anchovy Salad
Anchovies might be small, but they pack a big punch when it comes to nutrients. These little fish are low in mercury and full of omega-3s. The downside? They can be salty, especially if they’re canned. Look for white anchovies preserved in vinegar—called “boquerones” in Spanish cuisine—for a less salty and equally tasty version.
Good Option: Canned Tuna (Choose Wisely)
Tuna is another protein-packed fish with omega-3s, but it tends to contain more mercury than smaller fish like sardines or anchovies. Opt for “light” canned tuna over albacore, and choose brands from the U.S. or Canada for better safety standards. If you’re watching calories, go with tuna packed in water instead of oil.
Smart Pick: Oysters (Cooked, Not Raw)
Oysters offer protein and zinc, but raw oysters can carry harmful bacteria like vibrio or even hepatitis A. Unfortunately, you can’t tell if oysters are contaminated just by looking at them. Lemon juice, hot sauce, or alcohol won’t kill bacteria—but cooking will. So enjoy your oysters, but make sure they’re thoroughly cooked.
Best Prepared Baked: Catfish
Farm-raised catfish from the U.S. is a great seafood option: low in mercury, nutritious, and eco-friendly. But beware—frying catfish adds unnecessary fat and calories. Baking it keeps things light and healthy, without losing flavor.
Sustainable Choice: Grilled Sardines
Fresh sardines may not be common at every grocery store, but they’re worth seeking out. When grilled, they offer an abundance of omega-3s and are naturally low in mercury. They’re also affordable and considered one of the more sustainable seafood options.
Refreshing Treat: Ceviche
Ceviche, a Latin American dish made with raw fish, lime juice, and vegetables, is flavorful and refreshing. The acid in the lime may “cook” the fish, but it’s still raw. To reduce risk from parasites, the fish should be frozen for at least a week at very cold temperatures before preparation. If you’re unsure, enjoy this dish at a reputable restaurant rather than making it at home.
Enjoy in Moderation: Sushi
Sushi can be a healthy meal—especially if it includes lean fish, vegetables, and whole grains. But raw fish always carries some risk, and certain types like ahi or bluefin tuna can be high in mercury. Stick to a few servings a month and choose lower-mercury options when possible.
If You’re Cooking at Home
When buying seafood, freshness is key. Fish shouldn’t have a strong fishy smell, and if the eyes are visible, they should be clear. If you don’t like dealing with bones, opt for fillets. Cook fish until it flakes easily with a fork. Try different methods like roasting, baking, grilling, or steaming to find your favorite healthy prep style.
There are so many delicious and healthy ways to enjoy seafood. With a little knowledge and some smart choices, you can treat yourself to meals that are both tasty and good for you. Cast a wide net and explore the options—your health will thank you.
