5 Healthiest Fish for Protein and Omega-3
If you’re trying to get more high-quality protein and omega-3 fats in your diet, fish is one of the most efficient ways to do it. The right choices deliver complete protein, heart-healthy EPA and DHA, and micronutrients like vitamin D and selenium. Here are five of the best options, chosen for their omega-3 density, solid protein per serving, and generally favorable safety and sustainability profiles.
Salmon (Wild, Especially Sockeye or Coho)
Salmon is the default pick for a reason. A typical serving offers robust complete protein and a generous dose of EPA and DHA, the omega-3s linked to heart and brain benefits. Wild-caught sockeye and coho tend to be leaner and richly flavored, with consistently high omega-3 levels. Farmed salmon is still a good source of omega-3s and protein, though fat composition varies by feed.
How to use it: Roast fillets simply with salt, pepper, and lemon. For quick meals, canned salmon (with bones) adds calcium and makes an easy protein base for salads or salmon cakes.
Sardines (Canned, With Bones if You Like)
Sardines are small, oily fish with an outsized nutrition profile. They’re among the most concentrated sources of omega-3s you can buy and supply impressive protein for their size. As short-lived forage fish, they tend to be low in mercury. Canned sardines are convenient, affordable, and shelf-stable. If you tolerate the texture, bones add extra calcium.
How to use it: Fork sardines over toast with mustard and capers, fold into tomato sauces, or toss into grain bowls with herbs and olive oil.
Mackerel (Atlantic or Pacific Chub, Not King)
Mackerel is richly oily and savory, with omega-3 levels in the same league as salmon and sardines. Look for Atlantic mackerel or Pacific chub mackerel for a balance of high omega-3s, solid protein, and typically lower mercury. Avoid king mackerel, which is a high-mercury species.
How to use it: Grill or broil fillets and finish with lemon and parsley. Smoked mackerel flakes well into salads and makes a fast protein for weeknights.
Herring (Fresh, Pickled, or Smoked)
Herring is another small, oily fish that delivers meaningful EPA and DHA with reliable protein. It’s widely eaten in Northern Europe in many forms, from pickled to smoked. Nutrient density is high for the calorie cost, and like other small fish, herring tends to be a lower-mercury choice.
How to use it: Serve pickled herring with rye bread and onions, or pan-sear fresh fillets and finish with a splash of vinegar and dill.
Trout (Rainbow, Often Farmed Responsibly)
Rainbow trout offers a milder flavor than salmon but a similar nutrition profile: quality protein and a solid amount of omega-3s. Many trout operations in North America use controlled freshwater systems with attention to feed and environmental impact, making trout a practical, widely available option.
How to use it: Pan-fry trout in a little butter or olive oil until the skin crisps. Add lemon, salt, and herbs. It’s weeknight-friendly and pairs well with simple sides.
How to Choose Well
- Prioritize oily, cold-water fish. They naturally carry more EPA and DHA than lean white fish.
- Favor smaller, faster-growing species. Sardines, herring, and certain mackerel species tend to be lower in mercury.
- Check labels and sources. “Wild Alaskan” for salmon is a reliable bet. For farmed fish, look for producers with strong environmental standards.
- Keep canned fish on hand. Sardines, salmon, and mackerel in cans make it easy to get omega-3s and protein when you’re short on time.
Cooking and Serving Tips
- Keep it simple. Salt, pepper, olive oil, and lemon complement oily fish and keep weeknight prep short.
- Mind the heat. Omega-3 oils are delicate; bake, broil, or pan-sear just until the fish flakes.
- Use strong flavors wisely. Mustard, capers, dill, parsley, citrus, and quick pickles match the richness of oily fish.
- Batch once, eat twice. Cook extra fillets for next-day salads and grain bowls.
For the best combination of protein and omega-3s, build your rotation around salmon, sardines, Atlantic or Pacific chub mackerel, herring, and rainbow trout. They’re dependable for nutrition, versatile in the kitchen, and generally sensible choices for safety and sustainability. If you keep a few canned options in your pantry and learn a couple of simple roasting or pan-searing methods, getting meaningful omega-3s on a regular basis becomes straightforward.
