*Fish is a versatile and flavorful protein option, but choosing the best variety for nutrition, taste, and safety can be challenging.
Salmon, sardines, cod, mackerel, and herring are five top fish choices that offer a variety of flavors and nutritional benefits, per marthastewart.com. These fish are rich in omega-3 fatty acids, high-quality protein, vitamins, and minerals, and can be prepared in various ways, such as grilling, roasting, poaching, or even eaten raw in sushi or sashimi.
Experts often recommend sustainably caught varieties of salmon, sardines, cod, mackerel, and herring for their impressive nutritional value, versatility, safety, accessibility, ease of preparation, and diverse flavors, making them a healthy and adaptable choice for a wide range of meals and taste preferences.
“Salmon is a flaky fish that has a rich, buttery flavor, whether it’s sustainable wild or responsibly-farmed,” said Dora Swan, fishmonger and co-owner of Fin—Your Fishmonger, a restaurant and seafood market in Guilderland, NY. Kristen Lorenz, RD, registered dietitian, noted that salmon is “rich in heart-healthy omega-3 fatty acids, high-quality protein, and essential vitamins like D and B12.”
Here’s more about why these five fish stand out (via Martha Stewart):
Salmon
Salmon offers a rich, buttery flavor and is packed with omega-3 fatty acids, high-quality protein, and essential vitamins like D and B12. Its versatility makes it suitable for grilling, roasting, poaching, or even eating raw in sushi or sashimi. Try pairing salmon with leafy greens, creating a salmon noodle casserole, or topping avocado toast for a hearty breakfast.
Sardines
These small, flavorful fish are nutrient-dense, providing omega-3s, calcium, and vitamin D, while also being low in mercury. Conveniently canned, sardines are easy to incorporate into meals. Use them to elevate pasta dishes, create tinned fish boards, or add them to salads and sandwiches for a quick, protein-rich boost.
“Sardines are small but mighty,” said Lorenz. “They deliver omega-3s, calcium, and vitamin D, [making them] perfect for supporting bone health and reducing inflammation,” she adds.
Cod
With a mild, delicate flavor, cod is perfect for those new to seafood. It is rich in omega-3 fatty acids and low in mercury. Cod can be baked with herbs and lemon, cooked en papillote with wine and vegetables, or turned into fish cakes for a comforting dish.
Mackerel
Mackerel has a bold, savory taste and offers impressive nutritional benefits, including omega-3s, selenium, and vitamins B12 and D. Look for sustainably caught varieties, such as Atlantic or King mackerel. Serve it roasted with grains, or use canned mackerel for patties and pasta dishes.
Herring
Known for its rich, oily flavor, herring is a staple in Eastern European and Scandinavian cuisines. It’s often pickled, smoked, or sautéed. Pair it with dark rye bread, leafy greens, or marinated with dill and red onion for a traditional open-faced sandwich.
Each of these fish provides unique flavors and nutritional benefits, making them excellent additions to a balanced diet.
READ MORE FROM EURWEB.COM: Skillet-Grilled Catfish Recipe with a Kick of Spice
