From sardines to mackerel, fish has a multitude of benefits ranging from omega-3 acids to protein. However, there are a few varieties that are healthier for you than others. Registered dietitian Julia Zumpano, RD, LD, breaks down the three fish that deserve more attention and three that you should avoid.
“You can’t go wrong with sardines,” says Zumpano. “They’re a wonderful source of omega-3 fatty acids, they’re caught in the wild and they’re cheap.”
Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. They contain a great source of calcium and Vitamin D, so they support bone health, too. Other than fortified products, there are few other food sources of Vitamin D. They may be packed in water, tomato juice or olive oil. Read the label to make sure you don’t exceed your daily limits for sodium and fat.
“Since sardines are more likely to be sustainably caught, they’re a safe choice for pregnant and nursing women,” notes Zumpano.
Worried about encountering the entire fish, head intact? Today, only the edible portions are included. Try serving sardines sprinkled with lemon juice and 1 teaspoon of olive oil or with chopped tomatoes and basil, oregano or another Italian seasoning. For a quick snack, serve sardines on whole grain crackers.
Fatty fish like herring provide around 1.5 grams of omega-3s per 3 ounce serving. Herring also boasts more omega-3 fatty acids than either salmon or tuna, which are essential to human health since our bodies can’t make these fats.
Herring contains less mercury than other omega-3-rich fish you may be eating, like tuna, king mackerel, swordfish and halibut.
“Try it chilled, with a light marinade of white wine vinegar, red onion and dill,” says Zumpano. “Another popular option is to pair herring with mustard and dill.”
Atlantic and Atka mackerel from Alaska are high in inflammation-fighting omega-3s and low in mercury, but not all mackerel get a thumbs-up. King mackerel, from the Western Atlantic and Gulf of Mexico, has a high mercury content. Zumpano suggests limiting Spanish mackerel as well due to mercury concerns.
“Try grilling or poaching mackerel to throw over a salad, or serve it with a side of grilled veggies,” she notes.
“Sure, tilapia is a lean source of protein, but it lacks the omega-3 content of fatty fish like salmon, tuna, herring and sardines,” says Zumpano.
Most people don’t get enough omega-3s in their diet. If you’re going to enjoy fish, it’s best to choose fish that are highest in this essential nutrient.
“Fresh tuna is a great source of omega-3s,” says Zumpano. “But everyone’s desire for sushi may be putting us at risk for mercury toxicity.”
Exposure to high levels of mercury increases the risk of cognitive defects and other health problems. You’re not necessarily safer with canned tuna, either. Albacore tuna, one of the more popular fish in the United States, is consistently high in methylmercury.
“The same is true for canned light tuna unless you’re purchasing from a company that checks the mercury levels of each can,” continues Zumpano. “But very few companies currently take this extra step.”
Catfish, which is 90% imported, often comes from contaminated waters and may contain dangerous chemicals and antibiotics. If you love your catfish, choose farm-raised varieties from American waters or try Asian carp, which has a similar taste.
The next time you’re weighing dinner options, follow these tips for choosing fish that are high in omega-3, low in mercury, safely sourced and sustainably caught. When purchasing canned fish, be sure that it’s BPA-free. You’ll find yourself enjoying some menu options you haven’t tried before.
From sardines to mackerel, fish has a multitude of benefits ranging from omega-3 acids to protein. However, there are a few varieties that are healthier for you than others. Registered dietitian Julia Zumpano, RD, LD, breaks down the three fish that deserve more attention and three that you should avoid.
Catfish, which is 90% imported, often comes from contaminated waters and may contain dangerous chemicals and antibiotics. If you love your catfish, choose farm-raised varieties from American waters or try Asian carp, which has a similar taste.
Fatty fish like herring provide around 1.5 grams of omega-3s per 3 ounce serving. Herring also boasts more omega-3 fatty acids than either salmon or tuna, which are essential to human health since our bodies can’t make these fats.
Most people don’t get enough omega-3s in their diet. If you’re going to enjoy fish, it’s best to choose fish that are highest in this essential nutrient.
“Try grilling or poaching mackerel to throw over a salad, or serve it with a side of grilled veggies,” she notes.
An Atka mackerel population in the Gulf of Alaska, in the Kodiak, Chirikof and Shumagin areas supported a large foreign fishery through the early 1980s. This population had apparently disappeared by the mid-1980s. Recent reappearance of Atka mackerel in surveys has led to the suggestion that the Gulf of Alaska Gulf of Alaska may be at the edge of the range for the species. Because of generally low and fluctuating populations, the fishery for Atka mackerel in the Gulf of Alaska is a bycatch-only fishery.
Atka mackerel Pleurogrammus monopterygius is a gregarious, semi-pelagic and semi-demersal hexagrammid that is distributed in the continental shelf regions across the North Pacific Ocean and Bering Sea from Asia to North America. On the Asian side their distribution extends from the Kurile Islands to the Gulf of Anadyrskiy. From Kamchatka, they extend eastward through the Komandorskiye and Aleutian Islands, north to the Pribilof Islands in the eastern Bering Sea, and eastward through the Gulf of Alaska to southeast Alaska. Their center of abundance is in the central and western Aleutian archipelago where a directed commercial trawl fishery operates. Atka mackerel is a key prey item for marine fishes, birds, and mammals, including the endangered Steller sea lion.
The estimated biomass of Atka mackerel in the Aleutian Islands is at or near historic, post-1977 highs. Atka mackerel are not overfished nor nearing an overfished condition. In the 5-year period ending 2004 Atka mackerel harvest in federal fisheries has averaged almost 119 million pounds (54,000 mt) worth an average of almost $12 million (5-yr avg harvests, 2000-2004, historical harvests, 1977-2004). State-waters catches average less than one tenth of a percent of the federal catches. There was an average of 14 vessels in this fishery (5-yr avg harvests, 2000-2004).
Atka Mackerel first appear in trawl surveys and the fishery at ages 2–3 and many survive to 14 years. Fifty percent of the female population is estimated to have reached maturity at 31 cm (about 3.6 years old). Atka mackerel migrate from the shelf edge to shallow coastal waters (5-30 m) to spawn. Spawning occurs in July -October along the Aleutian Islands. Eggs are adhesive and deposited in rock crevices. These nests are guarded by the males until hatching, which occurs about 40-45 days later. Atka mackerel are obligate demersal spawners. Females lay adhesive eggs on rocky substrate and males guard the nests to protect eggs against predation and cannibalism. Locations of spawning and nesting grounds within Alaska are unknown. The only published account of an Atka mackerel spawning site in Alaska is by Turner (1886). Turner (1886) noted that spawning Atka mackerel, when observed from the water’s surface, appeared to form several strata with the least mature fish in the top layer and spawning “vigorous males and females” in the bottom stratum. He reported that females deposited eggs on kelp and that both sexes remained for one month, from June to July, and then departed. Turner’s (1886) observations contradict the more recent accounts by Gorbunova (1962) and Zolotov (1993), who used scuba for direct observation of nesting grounds in Kamchatkan waters. Their observations of spawning and nesting sites were confined to coastal areas, and the minimum and maximum depths for spawning and nesting ranged from 10 m to 32 m. Both authors report that Atka mackerel were segregated by sex and size, that eggs were laid only on rocky substrates, and that males guarded nests for protracted periods lasting months. Bottom type, depth, and temperature along with moderate tidal current were reported as being important factors for a nesting site. The temperature range for nesting sites was between 5°C and 8°C. The Russian studies, however, were limited in scope both in terms of methodology and spatial coverage. Characteristics of nesting sites off the Kamchatka Peninsula may not be representative of nesting sites over the entire geographic range of Atka mackerel, and scuba has depth limitations that could have prohibited direct observations of nesting sites in deeper water.
The predominately pelagic behavior of Atka mackerel changes during spawning when they become demersal. During spawning they move from the edge of the continental shelf to shallow, nearshore waters, where they form dense spawning aggregations.
Many people avoid eating mackerel at Japanese restaurants, either skipping over it on the menu or specifically requesting the silver fish not be included in a pre-set sushi platter. Mackerel gets a bad rap for being particularly “fishy,” with a tendency for the strong flavor to linger on one’s palate (or fingers) for extended periods of time.
Spanish mackerel (sawara)Sawara is the largest mackerel among the four listed here. It is known to be a spring-season fish and is very popular from spring to early summer. The variety of Spanish mackerel caught in the winter season is called kanzawara, and they are more buttery and super-tasty, as well. The color is whiter compared to other mackerels.
Horse mackerel (aji)In Japan, horse mackerel is categorized in a different family. (Mackerel belongs to the Scombridae family, while horse mackerel belongs to the Carangidae family.) It is smaller than other mackerel and has a lighter flavor. Horse mackerel is also popular in edomae-style sushi and is usually served with freshly grated ginger and scallions. Its best season is summer.
We think that’s a downright shame. Mackerel is very popular in Japan (primarily when served as sushi) and is especially healthy, packed with omega-3s, DHA and EPA. Fresher pieces of mackerel — served at more upscale establishments — are subtler in flavor, with varieties of the fish each offering distinct tastes. Here, chef Masaki Saito of New York City’s omakase mecca Sushi Ginza Onodera advocates on behalf of the oft-maligned fish, breaking down the four types of mackerel most commonly served in sushi restaurants.
Fun fact: While tuna and bonito don’t have “mackerel” in their names, they also belong to the mackerel family.
FAQ
Is Atka mackerel high in mercury?
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