Wild or farmed salmon is debatable.
Depending on whether it's fortified, farmed salmon may have less omega-3s, vitamins, and minerals.
Whitefish is high in phosphorus, niacin, and vitamin B-12. 3-ounce cooked portion has 15-20 grammes of protein.
Herring, a fatty fish that is comparable to sardines, tastes great smoked. However, smoked fish is high in sodium, so use it sparingly.
Mahi-mahi can withstand practically any cooking. It's occasionally confused with the mammalian dolphin because it's called dolphinfish. They're different, though.
Mackerel is an oily, nutritious fish, unlike white fish. High-mercury king mackerel should be replaced with Atlantic or lesser mackerel.
Perch is a medium-textured white fish from the ocean or fresh water. Due to its moderate flavour, a delicious panko breading fits well with it.
Farm-produced rainbow trout is safer than wild because it's raised without pollutants. According to the Monterey Bay Aquarium Seafood Watch
Vitamin-rich sardines are also oily. The canned version is easy to find and more nutritious because you eat the whole fish, bones and skin included.
Striped bass is another sustainable fish. It's flavorful and flaky. Try sea bass with lemon-shallot butter.
Tuna is popular fresh or canned. Choose shiny, ocean-fresh tuna. It's easy to make—just sear it over high heat.
Pollock from Alaska is always wild-caught in the Pacific. Its mild flavour and light texture make it ideal for fish sticks and other battered fish products.
Arctic char is salmon-related. It looks like salmon but tastes like trout. Firm, flaky, high-fat meat. Red to pink flesh.