11Jan
When it comes to protein, fish is often dubbed as a nutritious—and delicious—option. It's also wonderfully versatile and easy to cook, it can be tricky to know which varieties are superior in terms of nutrition, versatility, flavor, and safety.
To find out, we asked Experts about the best fish to eat, along with ideas and tips for enjoying each type at home.
"Salmon is a flaky fish that has a rich, buttery flavor, whether it's sustainable wild or responsibly-farmed," explains Miss Dora Swan, fishmonger and co-owner of Fin—Your Fishmonger, a restaurant and seafood market in Guilderland, NY. It's also incredibly easy to cook, making it ideal for those who are new to eating or preparing fish, notes Miss Kristen Lorenz, RD, registered dietitian.
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Plus, it packs a nutritional punch: The fish is "rich in heart-healthy omega-3 fatty acids, high-quality protein, and essential vitamins like D and B12," Says Miss.Lorenz.
Salmon is deliciously versatile, as it can be roasted, grilled, sautéed, poached, or fried, notes MissSwan. It can also be eaten raw for sushi, sashimi, or crudo, given it’s properly handled and frozen to kill parasites, she Potentially explained.
Top avocado toast with chunks of salmon for a satiating breakfast.
Serve the fish with a bed of greens or in a salmon noodle casserole.
If you’d like to tone down the flavor of salmon, try it roasted with a garlicky gremolata topping or blueberry glaze, suggests Miss Swan.
Broil salmon and serve with vegetables and rice for a simple yet filling meal. For an alternative to raw fish, prepare baked salmon sushi at home.
"Sardines are small but mighty," says Miss Lorenz. "They deliver omega-3s, calcium, and vitamin D, [making them] perfect for supporting bone health and reducing inflammation," .
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They also have low levels of mercury, according to Mr.Hervé Malivert, director of culinary affairs at the Institute of Culinary Education in New York City. What's more, they're conveniently canned, making them a shelf-stable grab-and-go protein option to keep in the pantry—or even in a desk drawer or work bag.
Says Miss Lorenz: Enjoy it in a sandwich, with crackers, or on its own.
Herring, like mackerel, has a strong "fishy" taste, says Mr. Malivert. Its flavor can be described as rich and oily with some distinct saltiness, says Miss Swan. As a feeder for larger varieties of fish, herring is naturally small and low in mercury.
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Herring can be smoked, broiled, steamed, and fried, according to MissSwan. It's associated with Eastern European, Scandinavian, and German cuisines, she adds.
The little fish is often pickled or creamed, then served as a salad or on crackers as an appetizer, says MissSwan.
Pair grains, or leafy greens with herring sautéed in butter.
Serve marinated herrings on dark rye bread with hard boiled egg, red onion, and dill for a classic Swedish-style open-faced sandwich.
Wild cod is a popular fish with rounder flakes than salmon, explains Miss DoraSwan. It has a mild, delicate flavor, making it one of the best fish to eat if you're new to seafood. Cod also has a noteworthy nutritional profile, as it's rich in anti-inflammatory omega-3 fatty acids and low in mercury.
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"Cod has found its way into many a fish fry, but [it's] most often baked," says Miss Swan.
Bake cod on a sheet pan with olive oil, lemon, and herbs for an easy fish dish, suggests Miss Lorenz.
"Cod is fantastic "en papillote", meaning [cooked] in a parchment paper or aluminum foil pouch with seasonings, herbs, butter, wine, and vegetables," Said Miss Swan.
Combine flaked cod, egg, scallions, and breadcrumbs to make fish cakes.
For a one-pot casserole, bake cod with potatoes and tomatoes and serve with pasta or rice.
Sauté cod in a skillet, then enjoy with grains and vegetables of your choice.
MEET THE EXPERT
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MissDora Swan, fishmonger and the co-owner of Fin—Your Fishmonger in Guilderland.
MissKristen Lorenz,NY, RD, registered dietitian.
Mr.Hervé Malivert, director of culinary affairs at the Institute of Culinary Education in New York City.
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