It’s no secret that choosing the right foods can have a powerful impact on your overall health, and when it comes to nutrient-dense options, fish often tops the list. Whether you’re trying to eat more heart-healthy meals, boost your brain function, or simply add more variety to your weekly dinner rotation, incorporating the healthiest types of fish into your diet is a smart and delicious move.
At Lily’s Weston Market in Weston, CT, we know that our customers are looking for convenient ways to eat well without sacrificing flavor. That’s why we’ve put together this guide to the top 10 healthiest fish to eat, with a focus on high-protein, omega-3-rich options that are easy to cook and enjoy.
Whether you’re new to seafood or a seasoned pro browsing the fish counter, you’ll find helpful tips and benefits that make it easier than ever to shop with confidence and prioritize your health, one tasty meal at a time.
Why Fish Deserves a Spot on Your Weekly Menu
When it comes to nutrient-rich foods that support heart health, brain function, and overall wellness, fish is a front-runner. Rich in lean protein, omega-3 fatty acids, vitamins, and minerals, the right types of fish can make a powerful difference in your diet. Whether you’re shopping locally in Weston, CT or planning your next healthy meal, knowing which fish to choose matters.
Here are ten of the healthiest fish to eat, along with their unique benefits and simple ways to enjoy them.
1. Salmon
- Best For: Heart and brain health
- Why It’s Healthy: Wild-caught salmon is packed with omega-3 fatty acids, B vitamins, and antioxidants.
- Easy Ideas: Grill with lemon and herbs or flake into a salad.
2. Sardines
- Best For: Bone strength and inflammation
- Why It’s Healthy: High in calcium, vitamin D, and EPA/DHA omega-3s.
- Easy Ideas: Top whole-grain toast or add to pasta with garlic and olive oil.
3. Mackerel
- Best For: Immune support and energy
- Why It’s Healthy: This oily fish contains selenium, vitamin B12, and coenzyme Q10.
- Easy Ideas: Broil and serve with a side of roasted vegetables.
4. Rainbow Trout
- Best For: Low-mercury protein option
- Why It’s Healthy: Farm-raised rainbow trout is a sustainable choice and rich in omega-3s.
- Easy Ideas: Bake with dill and lemon for a fast, flavorful dinner.
5. Herring
- Best For: Cognitive health and skin
- Why It’s Healthy: Loaded with vitamin D, B12, and healthy fats.
- Easy Ideas: Serve smoked or pickled with rye bread and mustard.
6. Cod
- Best For: Lean protein and weight management
- Why It’s Healthy: Low in fat but high in protein and vitamin B6.
- Easy Ideas: Bake with breadcrumbs or pan-sear with a squeeze of citrus.
7. Tuna (Light or Skipjack)
- Best For: Quick, high-protein meals
- Why It’s Healthy: Contains omega-3s, iron, and is low in fat. Choose light or skipjack to avoid high mercury.
- Easy Ideas: Mix into a salad or make a tuna melt.
8. Anchovies
- Best For: Bone and heart health
- Why It’s Healthy: Tiny but mighty, anchovies are high in calcium and omega-3s.
- Easy Ideas: Add to Caesar dressing, pasta, or pizza.
9. Halibut
- Best For: Muscle function and digestion
- Why It’s Healthy: A great source of magnesium, niacin, and selenium.
- Easy Ideas: Pan-sear and serve with roasted sweet potatoes.
10. Arctic Char
- Best For: A milder alternative to salmon
- Why It’s Healthy: This sustainable fish is rich in omega-3s and protein, with a tender texture.
- Easy Ideas: Grill or bake with a mustard glaze.
How to Shop for Healthy Fish in Weston, CT
Not all fish are created equal, and freshness matters. Look for:
- Bright, clear eyes
- Firm flesh
- A fresh, ocean-like scent (not “fishy”)
Also consider sustainability—look for labels like MSC (Marine Stewardship Council) or ask your local fishmonger where your seafood is sourced.
Add More Healthy Fish to Your Plate with Help from Lily’s
At Lily’s Weston Market in Weston, CT, we take pride in offering high-quality, fresh fish options every week. Whether you’re looking for wild-caught salmon, responsibly sourced cod, or perfectly prepared seafood salads, our fish counter is stocked with options that support your health goals. Our knowledgeable staff is happy to answer your questions or help you choose the right catch for tonight’s dinner.
Stop by today to shop smart, eat well, and discover what fresh really means.