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10 Best Healthy Fish

《世界日报》 December25， 2018

1. Salmon 三文鱼。 人工饲养的体内抗生素很多， 有毒性。 大众市场上都是人工饲养的。

2. Cod 鳕鱼
This flaky white fish is a great source of phosphorus, niacin, and vitamin B-12. A 3-ounce cooked portion has 1 gram of fat, 15 to 20 grams of protein, and clocks in at less than 90 calories. Try a piccata on top of cod for a nice complement, like thisrecipe from Paleo Grubs.

3. Herring 青鱼/鲱鱼
A fatty fish similar to sardines, herring is especially good smoked. Smoked fish is packed with sodium though, so consume it in moderation.
Jamie Oliver’s Mediterranean-style herring linguine uses the fresh version in this recipe.
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4. Mahi-mahi 鯕鳅
A tropical, firm fish, mahi mahi can hold up to almost any preparation. According to the United States Department of Agriculture, this fish has less than 1 gram of fat but 20 grams of protein per 4-ounce serving.
The blackened mahi mahi tacos with a chipotle mayo in thisrecipe make for a great dinner.

5. Mackerel 秋刀鱼/鲭鱼
As opposed to leaner white fish, mackerel is an oily fish rich in healthy fats. Specifically, it has been shown to lower blood pressure and reduce buildup in the arteries. King mackerel is a high mercury fish, so opt for the lower mercury Spanish or smaller mackerel choices.
Try this slew of recipes from Delishably for meal ideas.

6. Perch 河鲈
Another white fish, perch has a medium texture and can come from the ocean or fresh water.
With a mild taste, a flavorful panko breading pairs well with it, like in this recipe.

7. Rainbow trout 虹鳟鱼
Farmed rainbow trout is actually a safer option than wild, as it’s raised protected from contaminants. And, according to the Monterey Bay Aquarium seafood watch, it’s one of the best types of fish you can eat in terms of environmental impact.
Try baking in foil with some lemon and dill in this recipe.

8. Sardines 沙丁鱼
Also an oily fish, sardines are rich in many vitamins. The canned version is easy to find, and actually more nutritious because you’re consuming the entire fish, including bones and skin. Try topping a salad with a can for a nice addition.

9. Striped bass 鲈鱼
In either the farmed or wild varieties, striped bass is another sustainable fish, according to the Monterey Bay Aquarium seafood watch. It has a firm yet flaky texture and is full of flavor.
Try this Pioneer Woman’s bronzed sea bass with lemon shallot butter.

10. Tuna 金枪鱼
Whether fresh or canned, tuna is a favorite option. When picking fresh tuna, choose a piece that’s glossy and smells ocean-fresh. It’s easy to prepare, too — all it needs is a quick sear over high heat.
Consume yellowfin, albacore, and ahi tuna rarely due to their high mercury content. Choose light or skipjack tuna instead.

11. Wild Pollock 野生鳕鱼
Wild Alaskan pollock is a high-protein, low-fat fish with a mild flavor and a delicate, flaky texture. The high levels of omega-3 fatty acids and vitamins B-6 and B-12, plus the low calories (81 calories per 100 grams), make it a healthy choice.