Because Not All Fillets Are Created Equal
We all know that fish is good for us, but the how is about as vague as a grocery store label that says “fresh.” We swallow omega-3 supplements like each gel capsule contains a droplet from the fountain of youth, but the reality is that these fatty acids are right behind the glass counter in your local supermarket, buried under ice. And if you’ve ever stood there in the seafood aisle blankly trying to decide between salmon and rainbow trout, you’re not alone. Let’s sort out the dilemma before the ice melts.
Salmon: The Overachiever That Deserves the Hype
Yes, it’s everyone’s first guess—and for good reason. Wild-caught salmon is stacked with omega-3s, clocking in at around 1.5 to 2 grams per serving. That’s more than most people consume in a week. It’s also one of the few proteins that somehow manages to taste indulgent while being healthy. A perfectly seared salmon fillet with crisped skin and a squeeze of lemon is a triple threat of dinner, therapy, and a form of health insurance all at once. And while we’re on the topic—no, farmed salmon isn’t terrible for you, but if you can swing wild, it’s usually better in both flavor and fat profile.
Sardines: Tiny, Oily, and Ridiculously Underrated
They get a bad rap, mostly from people who’ve only eaten them out of dented tin cans swimming in too much oil. But sardines are little nutritional powerhouses, with five covering your daily quota of omega-3s and providing a surprising 23 grams of protein. And as they’re lower on the food chain than salmon or tuna, they have less mercury buildup. Try them smashed on toast with mustard or tossed in a salad with lemon and herbs. It may not seem especially fancy, but it’s satisfying in a deeply Scandinavian sort of way.
Tuna: The Sea’s Lean Machine
A 4-ounce serving of yellowfin or albacore has around 25 grams of protein, with a flavor so prized that sushi chefs have been known to bid millions for the finest cuts. The trade-off for the higher protein content is that it contains slightly less omega-3 than salmon. Still, grilled or pan-seared, tuna holds its own. Skip the mayo-soaked sandwich version and opt for sushi-grade cuts or seared steaks. Don’t settle for what you find in a can.
Mackerel: The Ocean’s Best-Kept Secret
With its bold flavor and oily flesh, mackerel isn’t for everyone. If you’re on the fence, just know that it’s got one of the highest omega-3 concentrations of any fish and is loaded with vitamin D, too. Grill it with garlic and herbs, and your kitchen will smell like a seaside market in Portugal. Yes, your neighbor might complain about the odor. Let them.
Trout: The Quiet Competitor
Freshwater trout often gets overshadowed by its sea-dwelling relatives, but rainbow trout especially warrants mentioning. The flavor is mild and full of those same heart-helping fats. Bake it with butter and almonds, and suddenly dinner feels fancy without having to spend hours in the kitchen. Plus, most trout sold in stores is farmed sustainably, which makes choosing it feel like the right kind of lazy virtue.
