When editors at the BBC in London asked people to list the 50 things they must eat before they die, fresh fish and lobster grabbed the No. 1 and No. 2 spots. In fact, fish and shellfish dominated 13 of the 50, with delicacies like caviar, king crab, salmon and shark. Mussels, oysters and squid were also recommended as pre-mortem morsels, necessarily ingested for a fully lived life.


Fish is more than just yummy. It’s great for your heart and arteries. As a protein, both fish and shellfish are low in saturated fats and high in the much talked about, healthy omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids “aren’t just good fats; they affect heart health in positive ways,” says Penny Kris-Etherton, PhD, RD, who helped create the American Heart Association’s (AHA) recommendations on fish intake. Research demonstrates these fatty acids make the blood less likely to form the clots that cause heart attack and protect against irregular heartbeats that cause sudden cardiac death. And once you start consuming these nutrients, their benefit is seen quickly. Particularly in women with diabetes, eating at least one fish meal a week can translate into a 64% reduction in heart disease risks, say AHA experts.

Experts have also linked the health benefits of eating fish to reducing asthma incidents and severity, supporting eye and brain health, cutting risks for cancer, dementia, and other chronic illnesses, stabilizing blood sugar levels in people with diabetes, decreasing the incidence of depression (in women particularly) and decreasing inflammation in the body. “The best science coming out over the past two years has overwhelmingly been in favor of seafood consumption,” said Michael T. Morrissey, director of Oregon State University’s Seafood Laboratory and member of a panel of experts weighing the risks and benefits of eating fish.

Even with concerns regarding mercury in most fishes, experts agree that “young children and pregnant women should still eat 12 ounces a week of a variety of fish to be sure to get the important nutrients—especially omega-3 fatty acids,” Morrissey said. “For the rest of us, I would recommend eating fish four to seven times a week. The evidence still suggests that seafood plays a role in reducing coronary heart disease—and new studies suggest that it may reduce the onset of Alzheimer’s as well as other mental illnesses.”

Morrisey’s recommendations are consistent with the U.S. Department of Health and Human Services and experts at the Centers for Disease Control and Prevention, who advise that healthy adults should eat at least two servings of fish per week, particularly fish that pack in the omega-3s, such as salmon, albacore tuna, sardines, mackerel, lake trout and herring. Based on research, these experts recommend adding sources of a related fatty acid, alpha-linolenic acid, found in foods including tofu, soybeans, canola, walnuts, flaxseed and oils made from these beans, nuts and seeds. Together, these foods have been shown to lower triglyceride levels, slow the buildup of plaque in arteries, lower blood pressure and decrease the risk of sudden cardiac death, arrhythmia and blood clots.

From coast to coast, salmon is the fish ordered in more restaurants than any other—and for most people it’s the fish of choice for getting omega-3s. From Chinook to Coho, Sockeye to Steelhead (all of which come out of Pacific waters) to the wild Atlantic salmon (often called “the leaper”), the immediate benefits from eating salmon are often noticed outwardly, in softer, more supple skin. Salmon is good for your insides, too; it’s proven to contribute to overall cardiovascular health, decrease depression, and cut the risks for stroke, thanks to the abundance of the omega-3 fatty acids. It’s a great source of protein and is packed with vitamins and minerals including A, B, D, E—the powerful antioxidants known to be cancer fighters.

Serving salmon never has to be boring; as a “steak”-like fish, it can hold its own against spicy Thai marinades, sweet fish salsas such as an orange or a mango, and wear distinguished sauces including lemon, cabernet, or even a flavored heavy cream. At the popular Santa Monica bistro, the Library Alehouse, wild salmon is fashioned into enchiladas or broiled with a miso-glaze. In New York City, at Babbo Ristorante e Enoteca, celebrity Chef Mario Batali does a mustard-crusted salmon with roasted scallions and pressed beet vinaigrette featured in his cookbook that bears the restaurant’s name.


Not all fish is fresh and has been handled properly, so where you buy your fish is important. If you live on the coasts where fresh fish is abundant, you have virtually endless choices. Inland, you might have to be more careful to ensure you get the freshest catch possible. When picking fish, go with your gut—first impressions are almost always right. Ask yourself: “Does the fish market seem clean and smell okay? Do the fishmongers seem clean and practice safe food handling? Do they know the types of fishes, when and how they were caught, and for how long they’ve been out of the water?”

Second, fresh fish should always be refrigerated, frozen, or displayed on ice—no exceptions. Whether you’re selecting whole fish or fillets, the meat should have firm flesh and a shiny appearance. Most important, if the fish is displayed whole, check its eyes—they should be clear and slightly bulged, much as they would appear if the fish were still swimming. Only a few fish, such as walleye, have naturally cloudy eyes. If the idea of casting about for dinner seems more appealing, be aware that local authorities typically post warnings related to fish. Monitor open and closed fishing waters in places where you like to drop a line.

Did you know you can also check a fish’s passport? Since 2004, the U.S. Department of Agriculture has required fish to bear the stamp of its country of origin as well as whether it was caught in the wild or farm-raised. Can’t find the passport? Avoid that market or counter altogether— after all, if you’re going to the trouble to blacken a Chilean Sea Bass, you want to make sure you’re getting the real thing.

If a fish is carrying pollutants such as mercury, much of it will be in the fat and the skin. Remove the skin and the fatty, darker meats along the spine and belly. Also toss the head, guts, kidney and liver, and always gut your fish prior to cutting fillets. The U.S. Department of Health and Human Services also suggests that women and children avoid shark, swordfish, king mackerel or tilefish as they can contain high levels of mercury. Instead, eat up to 12 ounces (two average meals) a week of fishes low in contaminants, including the powerhouses salmon, shrimp, canned light tuna, pollack and catfish.

Fish is the original fast food, because you move from stove to table in just minutes. One of the best and healthiest ways to prepare fish is by marinating it in a little olive oil, lemon, and herbs. Then pop it into the oven or on the grill and you’ll have a wonderful entrée in 15 to 20 minutes! Depending on the thickness of fish, it usually needs only five to 10 minutes per side (until the middle meat turns from translucent to opaque and the juices run clear) to cook through. Broil, grill, or bake your fish on a rack to maximize its health benefits; the fat drips off the fish rather than settling back into the meat. If you boil fish, toss the water when you’re finished cooking. While nothing beats the taste of fried cod and chips, especially with a splash of tart vinegar, subjecting your swimmer to batter and oil is the least healthy way to prepare it, as it retains its fats while picking up those from the oil as well.


You’ll soon discover many ways to include fish in your diet, even at the end of a frenzied day when you stop at the grocery store and find your fishmonger more than happy to steam that lobster or shrimp for your evening meal. Don’t be afraid to ask him to skin or fillet your fish before you head to the check-out aisle. Many grocers also offer individual servings of salmon wrapped around rice. Buy several and keep them frozen and on hand for future use. With convenience like that, who needs the drive through?

• SALMON are often found in clear streams in colder parts of Europe and North America. This shimmery fish has fleshy-pink insides that are light but hold sauces well.
• SARDINES live in cool North Atlantic waters. They are frequently canned and preserved but can also be bought fresh (especially in the spring). Sardines are best barbecued with olive oil and kosher salt.
• ALBACORE TUNA is a large, meaty, long-finned fish that swims in tropical seas. For a healthy twist, try it coated in low-sodium soy sauce and lime and then grilled.
• MACKEREL is the green and silver jewel of the North Atlantic. Its firm, moist flesh pairs nicely with a little mustard or curry for a spicy summer meal.
• HERRING are small, oily fish found in the North Atlantic and Baltic Sea. Try them pickled in vinegar and pepper on a slice of dark rye bread.
• LAKE TROUT is native to lakes in Canada and the U.S. This large fish makes a hearty meal when grilled with boldly colored vegetables.

• Clear eyes that bulge a little
• Flesh that springs back when pressed
• No darkening around edges
• No brown or yellow discoloration
• Clean aroma and body; No "fishy" smell