What if a single food could boost your brainpower, protect your heart, and even make your skin glow? Sounds like magic, right? It’s not magic; it’s fatty fish! These ocean treasures pack incredible health benefits, but wading through the choices—salmon, mackerel, sardines—can feel like navigating a choppy sea. Which ones are best? How often should you eat them? And what about those pesky mercury concerns?
Many people want the advantages of Omega-3s but feel overwhelmed by the options or worried about making the wrong choice. Choosing the right fatty fish doesn’t have to be confusing or stressful. We aim to cut through the noise and give you clear, simple answers.
By the end of this post, you will know exactly which fatty fish deliver the biggest nutritional punch, how to shop for them confidently, and simple ways to add them to your weekly meals. Get ready to dive deep into the delicious world of healthy fats and unlock your best health!
Top Fatty Fish Recommendations
- Pre-packed, Farm-raised Atlantic Salmon, Certified by Best Aquaculture Practices (BAP).
- Ready-to-cook; to grill, bake, broil, air fry, or pan-fry.
- Conveniently cut into two 6oz portions.
- Fresh Premium Salmon Quality for gourmet meals at home.
- Beautiful color and marble with a mild flavor.
- Pre-packed, Farm-raised Atlantic Salmon, Certified by Best Aquaculture Practices (BAP).
- Perfect for family meals or large gatherings.
- Ready to cook, grill or bake.
- Fresh Premium Salmon Quality for gourmet meals at home.
- Beautiful color and marble with a mild flavor.
- WILD CAUGHT SALMON: Fished from a plentiful species and an exceptional value. Non-GMO Project Verified, Gluten Free, Keto Friendly, and Kosher Certified. Canned in traditional pack-style with skin and bones.
- FISH AS FUEL: A nutritional powerhouse high in Vitamin D, Niacin, Vitamin B12, and Selenium, with 1115mg of Omega-3s per serving. Excellent source of protein (18g per serving; about five servings per can).
- PERFECT FOR SALMON RECIPES: Canned fish is perfect for tacos, casseroles, salmon salad, salmon cakes and patties, rice bowls, and pasta dishes. Add the firm, flavorful chunks to your favorite recipes, or simply enjoy the delicious salmon on its own.
- CONVENIENT SHELF STABLE FOOD: Perfect for stocking your pantry at home or bringing on the go as a high-protein option while traveling, camping, or on the job.
- SUSTAINABLE SALMON: MSC Certified Sustainable Seafood - submit the product code on our Trace My Catch website to learn where and how your seafood was caught, processed, and more.
- Naturally smoked Atlantic salmon
- Ready-to-eat
- Sustainably Sourced; Farm Raised
- SQF Level 3 Certified, meets strict international standards for food safety and consistent product quality
- Gluten free; GMO-free; OK Kosher; Premium quality
- WILD CAUGHT SARDINES IN WATER: Premium, high-quality wild caught canned sardines preserved in water for a clean, natural taste with no sauce or added oil.
- GOOD SOURCE OF PROTEIN: Each can contains 12g of protein. Simple ingredients, Gluten Free, Keto Friendly.
- PERFECT FOR SEAFOOD RECIPES: A protein-packed seafood snack on its own, or add to pasta, pizza, rice bowls, fish cakes, toasts, tartines, and salads.
- SHELF STABLE PANTRY STAPLE: Perfect for stocking your pantry at home or bringing on the go as a high-protein option while traveling, camping, or on the job.
- SUSTAINABLY MANAGED SOURCES: Our products feature a code you can enter on our Trace My Catch website to learn where and how your seafood was caught, processed and more.
- RICH, SAVORY FLAVOR: Our wild-caught Chicken of the Sea Sardines in Water are a perfect starting point for your favorite recipes (and delicious all by themselves).
- NUTRITIONAL POWERHOUSE: Our sardines feature protein, calcium, and heart-healthy omega-3s, making them highly nutritious and perfect for keto, paleo, and Mediterranean diets, or any healthy lifestyle.
- WILD-CAUGHT: Our sardines in water are responsibly sourced because we believe in preserving our seas today and for future generations.
- 100% SIMPLE INGREDIENTS: Our sardines in water are gluten-free and contain only simple ingredients—with no preservatives.
- Goodness You Can Taste: Bring home the classic taste of seafood with our family favorite, Crispy Battered Fish Portions. Made from high-quality, our fillets are ideal for serving up a fresh-tasting, convenient meal.
- Unmatched Freshness: As masters of our craft, we skillfully prepare our seafood so it’s always full of fresh, delicious flavor and nutrition. These fillets are also coated in a golden batter, making each bite flaky and crispy.
- A Wholesome Catch: These fillets are always prepared with no artificial colors or flavors, hydrogenated oils, or antibiotics. Plus, our fish is a natural source of natural Omega-3s and protein.
- Easy to Cook: Enjoy a deliciously fresh meal that is prep-free, mess-free, and stress-free! Simply heat fish in a conventional oven until fully cooked, or cook in an air fryer for a crunchier bite.
- Trusted Since 1849: We’ve served families great seafood for over 175 years because of our longstanding commitment to quality and to ocean preservation.
- ALWAYS FRESH, NEVER FISHY: Say goodbye to fishy aftertaste, burps, and lingering odor. Our Triple Strength Omega-3 Fish Oil undergoes a 10-step molecular distillation and purification process designed to deliver a high-potency EPA and DHA that’s freshness-verified in every softgel.*
- WHAT’S INSIDE – JUST ONE A DAY: Each pescatarian-friendly softgel delivers 1250mg of fish oil, providing a minimum of 1040mg of Omega-3 fatty acids in the preferred triglyceride form—with 690mg EPA and 260mg DHA per capsule. This powerful formula allows you to meet your daily omega-3 needs with just one softgel per day, eliminating the need for multiple doses or megacaps.*
- SUSTAINABLY SOURCED FROM ALASKA POLLOCK: We source exclusively from wild-caught Alaska Pollock harvested in the cold, pristine waters of the Bering Sea. Our oil is Marine Stewardship Council (MSC) certified sustainable and IFOS 5-Star rated, guaranteeing purity, freshness, traceability, and eco-responsibility at every step of the supply chain.*
- OMEGA-3 POWERHOUSE FOR TOTAL BODY WELLNESS*: Omega-3 fatty acids—especially EPA and DHA—are clinically shown to support cardiovascular health, joint support, and eye health.* With 950mg EPA + DHA content per softgel, Sports Research delivers one of the most concentrated and effective omega-3 products available.*
- THE SPORTS RESEARCH DIFFERENCE: Manufactured in the USA in a cGMP-compliant facility, our Omega-3 Fish Oil is Non-GMO tested, pescatarian-friendly, gluten-free, hexane-free, and third-party tested for heavy metals, oxidation, and active potency. Clean, potent, and traceable—because you deserve supplements that work as hard as you do.*
Your Guide to Choosing the Best Fatty Fish
Fatty fish are nutritional powerhouses. They are packed with healthy fats, especially Omega-3s. These fats help your brain and heart. Choosing the right fatty fish can be tricky. Use this guide to find the best options.
1. Key Features to Look For
When you buy fatty fish, several features matter. Look closely at the fish itself.
Freshness Indicators
Freshness is the most important feature. Fresh fish tastes best and offers the most benefits. Look for these signs:
- Eyes: Clear, bright, and slightly bulging eyes show freshness. Cloudy or sunken eyes mean the fish is old.
- Gills: Bright red or pink gills are a good sign. Dull or brownish gills mean poor quality.
- Smell: Good fish smells clean, like the ocean. A strong, “fishy” odor means it is not fresh.
- Texture: The flesh should be firm. When you gently press it, the indentation should spring back quickly.
Omega-3 Content
The main reason people eat fatty fish is for Omega-3 fatty acids (EPA and DHA). Different fish have different amounts. Salmon, mackerel, herring, and sardines are top choices for high Omega-3 levels. Check labels if you buy packaged fish.
2. Important Materials and Sources
Fatty fish come from various environments. Where the fish lives affects its quality and safety.
Wild-Caught vs. Farmed
This is a big discussion. Both types have pros and cons.
- Wild-Caught: These fish eat a natural diet in the ocean. They often have a better fat profile. However, they might have higher levels of contaminants like mercury, depending on the ocean area.
- Farmed (Aquaculture): These fish are raised in controlled pens. Their feed is controlled, which can sometimes mean lower mercury. Yet, some people worry about antibiotics or crowding in the pens.
For the best balance, look for sustainably sourced fish. Certifications can help you choose responsibly raised or caught options.
3. Factors That Improve or Reduce Quality
How the fish is handled after being caught greatly affects its final quality.
Processing and Handling
Quick and proper handling improves quality. Fish spoils fast. Look for fish that was chilled immediately on the boat. For frozen fish, look for minimal ice crystals. Too many large crystals mean the fish thawed and refroze, which damages the texture.
Contaminants (Mercury)
Larger, longer-living fish accumulate more mercury. This reduces the quality, especially for pregnant women or young children. Smaller fish like sardines and anchovies are generally very low in mercury. Avoid eating large amounts of King Mackerel or Swordfish regularly.
4. User Experience and Use Cases
How you plan to use the fish should guide your purchase.
Cooking Applications
Some fish work better for certain meals. Salmon is very versatile. You can grill it, bake it, or use it smoked. Herring is often pickled or salted. Sardines are perfect straight out of the can for quick snacks or salads. Richer fish, like Mackerel, hold up well to strong flavors.
Storage and Convenience
Consider convenience. Fresh fish needs to be cooked within a day or two. Canned or vacuum-sealed fatty fish lasts for months in the pantry. This makes it a great backup source of Omega-3s when you cannot get fresh seafood.
10 Frequently Asked Questions About Buying Fatty Fish
Q: What is the main benefit of eating fatty fish?
A: The main benefit is getting high amounts of Omega-3 fatty acids, which are great for your heart and brain health.
Q: Which fatty fish has the lowest mercury?
A: Smaller fish like sardines, anchovies, and herring usually have the lowest mercury levels.
Q: Should I worry about the color of the fish flesh?
A: Yes, but not always in the way you think. Salmon flesh should be pink or orange. If it looks dull or gray, it might not be fresh. Farmed salmon is often dyed to achieve a brighter color.
Q: What does ‘sustainably sourced’ mean?
A: Sustainably sourced means the fish was caught or farmed in a way that does not harm the fish population or the ocean environment for the future.
Q: Is frozen fatty fish as good as fresh?
A: Often, yes. Fish frozen quickly after being caught locks in freshness. Thawed frozen fish can sometimes be just as nutritious as “fresh” fish that traveled a long distance.
Q: How often should I eat fatty fish?
A: Health experts generally recommend eating at least two servings (about 8 ounces total) of fatty fish per week for the best Omega-3 intake.
Q: What is the difference between regular salmon and Sockeye salmon?
A: Sockeye salmon is wild and usually has a deeper red color and a richer flavor than many farmed Atlantic salmon.
Q: How can I tell if canned fatty fish is good quality?
A: Look for fish packed in olive oil or water, not soybean oil. The fish pieces should look whole, not mashed up.
Q: Does cooking destroy the Omega-3s?
A: Some Omega-3s are lost during cooking, but most remain. Baking or steaming causes less loss than very high-heat frying.
Q: Can I buy fatty fish oil supplements instead?
A: Yes, supplements are an option, but eating the whole fish provides other important nutrients like Vitamin D and protein that pills lack.