Seafood is a delicious meal option and provides plenty of protein and vitamins as well as many health benefits. Fish is also part of healthy eating plans such as the Mediterranean diet, which has been shown to support heart health. Dietitian Ashli Greenwald of Johns Hopkins Clinical Nutrition provides insights and recipes.

Is fish good for you?

Yes, adding baked, pan-seared, steamed, air-fried or grilled fish to your meal provides you with lots of nutrition benefits. These nutrients include:

• Protein for healthy muscles, organs and blood vessels
• Vitamin D, which helps balance calcium levels to maintain bones and teeth
• Vitamin B12 to boost blood cells and protect nerves
• Other B vitamins such as niacin, which helps transform food into energy
• Iron to support blood health and chemical reactions in the body as well as transport oxygen
• Phosphorus to support strong bones and teeth and derive energy from food
• Omega-3 fatty acids

Fatty Fish

Unlike trans or saturated fat (which can be found in processed foods and red meat), the fat in fish is great for your health, because it is rich in omega-3 fatty acids. Omega-3 fatty acid is an essential fat that cannot be made by the body and must be supplied by the food you eat. Certain fish tend to be higher in these healthy fats.

“Omega-3s support blood vessel and heart health by lowering blood levels of triglycerides and decreasing the plaque that forms in blood vessels and contributes to cardiovascular disease,” says Greenwald.

Omega-3s can also decrease overall inflammation in the body, reduce the risk of cognitive decline in older adults and prevent age-related macular degeneration, as well as contribute to healthy skin, hair and nails.

Fatty Fish List

• Mackerel
• Salmon
• Herring
• Anchovies
• Sardines

Fish oil capsules are available, but taking them does not provide some of the other benefits of eating fish, such as protein, iron and other B vitamins. “As a dietitian, I always like to encourage people to eat their nutrients in the form of whole foods, rather than pills and supplements, to get the most benefit,” she says.

Can you eat seafood while pregnant?

Some kinds of fish are safe and can be very good for both mother and baby. Greenwald says the omega-3 fatty acids in fish can help support brain and nervous system development in the growing fetus.

But some caution is called for. Raw fish, including sushi, or undercooked fish is not advised because it can contain bacteria such as listeria or parasites, which can potentially cause harm to the fetus.

Mercury is also a concern, because excess mercury consumed while pregnant and/or nursing can increase the baby’s risk of developing brain and nervous system damage, birth defects, or hearing and vision problems.

“It is suggested that pregnant and breastfeeding people limit fish to two to three servings per week or 8–12 ounces per week, even when properly cooked, and opt for fish that are lower in mercury.”

High-mercury fish include:

• Swordfish or marlin
• King mackerel
• Orange roughy
• Big-eye tuna
• Shark
• Tilefish

The fish lowest in mercury are better for pregnant and breastfeeding people to eat. According to the U.S. Food and Drug Administration, these include:

• Anchovies
• Atlantic mackerel
• Black sea bass
• Catfish
• Clams
• Cod
• Crab
• Crawfish
• Flounder
• Haddock
• Hake
• Herring
• Lobster (spiny and American)
• Oysters
• Pacific chub mackerel
• Perch
• Pollock
• Salmon
• Sardines
• Scallops
• Shad
• Shrimp
• Sole
• Squid
• Tilapia
• Trout (freshwater)
• Tuna (canned / light)
• Whitefish

Can pregnant women eat shrimp?

As long as they’re fully cooked, shrimp are safe for pregnant women to eat. Shrimp are typically low in mercury, which means that they’re OK to eat while you’re pregnant; however, they should be included as one of the two to three servings of fish per week.

Getting More Fish in Your Diet

As far as how much fish is healthy to eat, aim for a minimum of 8 ounces of fish per week. Greenwald explains that a 3–4-ounce serving is about the size of the palm of the hand and is a typical serving for a meal.

The cost of fish is an issue for many people. Fish can be very expensive due to its brief shelf life — Greenwald recommends buying, preparing and eating fresh fish within a day. The increasing demand and diminishing supply of fish has also contributed to driving up the cost of fish.

She offers some tips for eating fish on a budget:

Farm-Raised Fish

“Farmed fish can be more economical than wild caught; however, fish-farming practices can be problematic if they release pollution into the waterways,” Greenwald adds. “In the broad sense, farming means fish are not in their natural habitat. Wild-caught is best, but sustainability is also important. Environmentally speaking, you want to choose farmed fish from a reputable source. The National Oceanic and Atmospheric Administration Fisheries have good guidelines for sustainable seafood.”

Canned and Packaged Fish

Individually packaged frozen fish fillets, such as cod, are easy to store and prepare and can make it easier to eat fish regularly since it will last longer in your freezer.

Greenwald points out that tuna, sardines or anchovies — as well as other fish in cans or pouches — are super convenient, have a longer shelf life than fresh fish, and can make it easy to add protein and omega-3 fatty acids to your meal.

“The packaged fish can go right on top of a salad or whole-grain bread or crackers,” Greenwald says.

What if I am a vegetarian or vegan, or just don’t like fish?

For vegetarians, vegans, people with food allergies and others who cross fish off their menu, the most important thing to remember is that omega-3s can support your heart health, especially when paired with lifestyle changes like regular exercise and an overall healthy eating pattern.

If you don’t eat fish, Greenwald suggests getting omega-3 fatty acids from other sources high in the nutrient, such as:

• Chia seeds
• Walnuts
• Flax seeds and flax seed oil
• Foods fortified with omega-3 fatty acids

In Summary

Fish is a great source of high-quality protein and omega-3 fatty acids, as well as several other vitamins and minerals. In addition, there are many health benefits from eating fish at least twice a week, including decreasing heart disease and inflammation, slowing down cognitive decline in older adults, and protecting vision. Fish is easy to prepare, and can be added to your diet in many ways.

Healthy Fish Recipes

Easy Fish Cakes

Ingredients:

• 2 cans of tuna or salmon in water
• 1 cup panko bread crumbs
• 2 eggs
• 2 tablespoons lite mayonnaise
• ¼ cup chopped green onions
• 1 bell pepper, chopped
• 1 cup chopped yellow onion
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• ½ teaspoon salt
• ¼ teaspoon black pepper
• Cooking oil

Method:

1. Place all ingredients in a large mixing bowl. Stir the ingredients together with a fork, breaking apart the fish, until evenly combined.
2. Portion mixture into patties (about 6 to 8).
3. Lightly coat the bottom of a large skillet with cooking oil and heat to medium-high heat. Pan-sear fish cakes until golden brown. Transfer to a paper towel-lined plate to drain.

Approximate nutrition per cake: 175 calories / 10 grams fat / 9 grams carbohydrate / 1 gram protein

Fish Tacos

For the fish:

• 1 pound of a white flaky fish (e.g., cod, haddock, flounder, bronzini or halibut)
• 1 tablespoon chili powder to coat the fish

For the sauce:

• 1 cup plain Greek yogurt
• Juice from two limes
• 1 teaspoon garlic powder
• 1 teaspoon hot sauce

For the toppings:

• Red cabbage, chopped
• Taco-size corn or flour tortillas
• Diced Roma tomato
• Diced red onion
• 1 avocado, sliced
• Cilantro, chopped
• Cotija cheese, crumbled

Method:

1. In a small bowl, combine the sauce ingredients and stir until combined. Set aside.
2. Sprinkle the chili powder on both sides of the fish, and bake in oven until it is opaque and flakes easily with a fork.
3. Warm the tortillas in a dry skillet over medium-high heat for about 30 seconds per side, or as desired.
4. Assemble the tacos:
5. Set the tortilla on a plate.
6. Top with flaked fish and toppings of your choice.
7. Drizzle the taco sauce on top.
8. Enjoy!

Estimated nutrition (depending on toppings)

240 calories / 12 grams fat / 18 grams carbohydrate / 16 grams protein