What to Eat and Avoid When Eating Fish

Wild salmon is low in mercury and lead. Buying canned salmon makes this healthy seafood more inexpensive. Canned salmon is high in omega-3 lipids and nondairy calcium.

Salmon

This heart-healthy fish is packed in omega-3s and protein (20 grammes per 3-ounce fillet). It mixes well with assertive flavours.

Atlantic Mackerel

The tiny, affordable sardine is abundant in vitamin D, making it a superfood. Herring, pilchards, and sprat are sardine relatives. It's also strong in calcium

 Sardines

Rainbow trout is a delicious fish. Trout is second to canned pink salmon in omega-3 richness and offers more than a day's worth of vitamin B12.

 Rainbow Trout

Herring has more omega-3s than sardines, trout, and mackerel, making it a Nordic Diet staple. Vitamin D and selenium are abundant.

 Herring

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