The 4 Healthiest Fish to Add to Your Diet

By now we’re used to being told that fish is healthy and we need to eat more of it. It’s rich in healthy fats and nutrients, and the American Heart Association recommends that we eat at least 2 servings a week. But there are over 20,000 species of fish in the sea—where to begin? 

Let’s take a look at the healthiest fish and seafood to add to your diet.

1. Sardines

We know what you’re thinking—sardines are canned, how can they possibly be healthy?

Let’s use our own Sardines as an example. They’re wild caught in Spain, at their freshest, and packed into tins with nothing added but high-quality olive oil and a sprinkling of salt. This simple preparation allows the quality of the fish to shine. You won’t find any unhealthy fats or preservatives—just the good stuff.

Sardines are a rich source of omega-3 fatty acids, just like olive oil. This heart-healthy combination provides all sorts of health benefits. Sardines are also rich in vitamin B-12 and vitamin D, two nutrients that may be missing from your diet if you live in a cold climate or your diet is low in meat and dairy. 

Vitamin D also helps the body absorb calcium, which sardines come packed with. What’s more, a full can provides between 50% and 300%—yes, we said three hundred—of your daily recommended dose of riboflavin, niacin, calcium, iron, phosphorus, copper, and selenium.

A 100 calorie serving of Wixter Sardines will give you 11 grams of protein.

2. Salmon

You knew salmon was going to make an appearance on this list and you may also know why. If you haven’t been exposed to the many health benefits of this great-tasting fish, then you’re missing out!

Salmon is one of the best sources of essential fatty acids and it is very high in protein. It also contains a wide spectrum of B vitamins: eat a 100-gram serving and you’ll get between 25 and 50 percent of your daily requirements of vitamin B2, B3, B6, and B12. 

It also provides selenium, potassium, and antioxidants, which are thought to help with everything from inflammation to brain health and may even reduce your risk of chronic disease.

Take a look at our Norwegian Salmon to get the highest-quality, sustainably-sourced fish.

3. Cod

The Vikings were big fans of cod. No wonder: these cold-water fish are a valuable source of protein that can be eaten fresh, salted, or dried. They also consumed cod liver oil. Luckily, you don’t need to be plundering villages to fill up on this fish, which is very low in fat and calories and is a great way to add some protein to your diet.

A single 6 oz service of Wixter’s Norwegian Cod contains just 140 calories and a whopping 33 grams of protein! You will also get close to half of your daily vitamin D allotment and 15% of your potassium. 

4. Mussels

Mussels are a tasty source of protein, so they help you build muscles. They also provide you with healthy fatty acids and a big dose of zinc and folate. They are perfect for adding a little variety to your day, and they are versatile in the kitchen, perfect for whipping up a sauce or putting together an easy side dish. Of course, you can also just add a squirt of fresh lemon juice, grab a fork, and tuck-in!

Wixter Mussels are wild-caught and sourced from Spain. They are ready to eat and don’t contain any antibiotics, preservatives, or other additives, just high-quality sunflower oil, olive oil, vinegar, and some salt and spices.

Most Fish is Good

Nutrition guidelines probably don’t specify which fish you should eat because almost all fish is good for you. Most fish are high in protein, low in saturated fat, and rich in healthy fats. It’s also a good source of B vitamins and minerals. 

If you’re eating a varied selection of fish and seafood every week, you should get a good dose of all these nutrients and accompanying benefits. But if you’re limiting your consumption to just 1 or 2 weekly servings, either because of taste, dietary needs, or budget constraints, you may want to stick with one of the seafood superstars above.