Sardines
Sardines are small, slender fish that primarily inhabit saltwater environments. According to the United States Department of Agriculture, sardines are rich in omega-3 fatty acids, vitamins, and minerals, while also being a good source of heart-healthy fats and cholesterol.
The Food and Drug Administration (FDA) has also recognized sardines as one of the best fish choices in their 2019 recommendations. With their short lifespan, sardines accumulate fewer toxins, making them a safe, natural, and preferred option when shopping for seafood.
Tuna
Tuna is a deep-water fish with soft, fragrant flesh that is less prone to contamination. It is an excellent source of omega-3 fatty acids, iron, and vitamin B12, which help control cholesterol levels, prevent atherosclerosis, and support cardiovascular and brain health. This makes tuna particularly beneficial for the elderly and those suffering from anemia.
Herring
Herring is a highly nutritious fish that inhabits both freshwater and marine environments. It is abundant in vitamins, calcium, and minerals such as iron, zinc, and potassium. Herring also contains essential fatty acids like omega-3, EPA, and DHA, which promote healthy blood flow and protect cardiovascular health, bones, and joints. Additionally, herring helps prevent osteoporosis by providing the body with essential calcium and minerals.
Whitefish
Whitefish inhabit brackish waters, especially near river mouths. In Traditional Chinese Medicine, whitefish is considered warming and beneficial for digestion and improving symptoms of chronic colitis. Their clean habitat and short lifespan result in minimal contamination, making them a safe food choice.
Pink Mullet
Pink mullet, also known as redbelly mullet, has an elongated body, sparse scales, and plentiful flesh. Notably, it lacks the typical fishy odor associated with most seafood. Nutritionists and culinary experts highly regard pink mullet for its nutritional profile and nickname it “oily fish” due to its rich content of omega-3-laden oil, which is highly beneficial for brain health.
To preserve its nutritional value, pink mullet is often smoked or packaged, ensuring a longer shelf life without sacrificing nutritional quality.
Halibut
Halibut is a deep-sea fish that is an excellent source of natural protein and unsaturated fatty acids, containing minimal amounts of unhealthy fats. Being a wild-caught fish, halibut is a safe and nutritious choice when purchased fresh from the market.
In many Asian countries, including Japan, South Korea, and China, halibut is a popular delicacy often enjoyed in grilled or sashimi preparations. With its abundant omega-3 content, halibut is the perfect choice for those seeking a delicious and nutritious meal.
