Food & Wine
The 9 Best Fish for Your Health, Ranked by Dietitians
You’re probably not eating enough fish. Dietitians share the best picks for omega-3s, lower mercury levels, and more.
By Lisa Valente, MS, RD Published on May 8, 2026 Click to Read Complete Article
7. Alaska sole or flounder
Roxana Ehsani, RD, CSSD, likes sole because “it’s naturally lean and low in calories, while containing high levels of essential nutrients that support heart health, brain health, bone strength, and more.” One serving has roughly 0.6 grams of omega-3 fatty acids.
Better yet, Alaskan sole and flounder are on the Monterey Bay Aquarium’s Super Green List, which recognizes well-managed fish populations.
This mild fish is versatile and delicious: Try it baked with a crunchy Parmesan cheese topping or seared with a Thai-inspired sauce.
Fish is a quick and versatile protein that, when prepared well, can make you feel like you’re eating at a fancy restaurant on a Wednesday night. But its flavor and ease aren’t the only reasons dietitians love it.
Many fish offer impressive nutrients, most notably omega-3 fatty acids, which help with brain and heart health. Omega-3s such as EPA and DLP are most prevalent in fatty fish (salmon, tuna) and less so in lean fish (tilapia, whiting), which is why dietitians recommend eating some species more frequently than others. Several fish offer much of — if not all — of your daily recommended intake of omega-3s (1.6 grams for adult men and 1.1 grams for adult women).
“Eating approximately one to two servings of fatty fish a week, especially species higher in EPA or DHA omega-3 fatty acids, reduces the risk of dying from heart disease by 36%,” says Kristy Del Coro, RDN, LDN.
Fish contains more than just omegas. It’s often a good source of choline, selenium, vitamin D, and iodine — nutrients many people don’t get enough of, says Cheryl Mussatto, RD, LD.
“Regular fish consumption is associated with significantly greater longevity and improved quality of life as we age,” adds Del Coro. “For most people, aiming for two servings per week — especially fatty fish — is a smart, realistic goal.”
Despite all the benefits of fish, Del Coro says over 80% of Americans aren’t meeting those goals. Consider adding these dietitian-approved fish picks to your rotation — they’re rich in omega-3s and other beneficial nutrients.