Eating fish two or three times per week can reduce your risk of chronic disease.

The lean protein and omega 3's in fish make it a smart, nutritious choice.
    Canned salmon and tuna provide the same benefits but cost less than fresh fish.

1. Salmon
Both farmed and wild caught Alaskan salmon contain tons of protein and omega 3 fatty acids as well as key vitamins and minerals.

Canned salmon provides equally great nutrition if you're on a budget.

 

2. Trout
A relative of salmon, all rainbow trout sold in the U.S. is farm raised  earning it the best eco rating from the EDF. 

One fillet of either fish has under 150 calories and about 20 grams protein.
Try grilling, baking, or poaching to get your dose of omega 3's in.

 

3. Cod
One 3 ounce portion of cooked cod has 15 to 20 grams of protein for less than 90 calories and 1 gram of fat.
Choose cod caught in the Pacific over the Atlantic if possible.

 

4. Tuna
It's hard to go wrong with this versatile and nutritious fish.
Pick canned light tuna packed in water (not oil) for the best health boost.

One 3 ounce can has just 100 calories for 22 grams of protein, half of your daily vitamin D, and an entire's day worth of the essential nutrient selenium.

 

5. Sardines

These tiny fish swim in large schools, but they also supply a surprising amount of of vitamin B12, an essential nutrient for red blood cells, nerve function, and DNA synthesis.

 

6. Pollock
A relative of cod, pollock is the species you'll usually find in fish sticks, fish filet sandwiches, and (surprise!) imitation crab.

In fact, Alaska pollack is the largest fishery in the U.S.

 

7. Tilapia

Mild tasting and economically priced, one cooked tilapia fillet has a third of your daily vitamin D and just 110 calories.

And for those who turn their noses up at this hardy,  found tilapia to be just as delicious as rainbow trout and branzino, according to a panel of professional chefs and seafood experts.

 

8. Haddock

Haddock, a cold water whitefish found off the northern Atlantic coast contains half your daily value of vitamin B12 and a whopping 30 grams of protein in just one fillet.
It's most commonly baked and broiled, but you can also use it in casseroles, fish cakes, and chowders.