Updated April 15, 2026

Seafood is a flavorful, nutrient-rich meal option that provides high-quality protein, essential vitamins, and a range of health benefits. It is a key component of healthy eating patterns such as the Mediterranean diet, which has been widely associated with improved heart health. Dietitian Ashli Greenwald of Johns Hopkins Clinical Nutrition offers expert insights and recipes that highlight the benefits of incorporating seafood into a balanced diet. 

Is fish good for you?

Yes, fish is a well-rounded and heart-healthy choice when prepared in baked, grilled, steamed, air-fried, or pan-seared forms. Some beneficial nutrients include:

• High-quality protein, which supports muscle growth and repair 

• Omega-3 fatty acids (especially EPA and DHA), which support heart and brain health 

• Vitamin D, important for bone health and immune function 

• Vitamin B12, which helps with red blood cell formation and nervous system health 

• Iodine, which supports healthy thyroid function 

• Selenium, an antioxidant that helps protect cells from damage 

• Potassium, which supports healthy blood pressure and muscle function

Fatty Fish: Rich in Omega-3's

Unlike trans or saturated fat (which can be found in processed foods and certain oils), the fat in fish is heart-healthy, because it is rich in omega-3 fatty acids. Omega-3 fatty acids are essential fats, meaning the body cannot produce them on its own and they much be obtained through the foods we eat. Certain types of fish contain especially high levels of these beneficial fats.

“Omega-3s support blood vessel and heart health by lowering blood levels of triglycerides and decreasing the plaque that forms in blood vessels and contributes to cardiovascular disease,” says Greenwald.

In addition to heart health, omega-3s may help reduce overall inflammation in the body, lower the risk of cognitive decline in older adults and prevent age-related macular degeneration. They also play a role in supporting healthy skin, hair and nails, making them an important part of a balanced diet. 

Fatty Fish List

• Mackerel
• Salmon
• Herring
• Anchovies
• Sardines

Fish oil capsules are available but they don’t provide the same full range of nutrients you get from eating fish, such as high-quality protein, iron, and a variety of B vitamins. “While supplements can offer omega-3 s, they lack the complete nutritional package that comes from the food. As a dietitian, I always like to encourage people to eat their nutrients in the form of whole foods, rather than pills and supplements, to get the most benefit,” says Ashli Greenwald. Choosing whole fish not only provides omega-3 fatty acids but also delivers a broader mix of essential nutrients that work together to support overall health.

Can you eat seafood while pregnant?

Some types of fish are safe and can be highly beneficial for both mother and baby during pregnancy. Greenwald explains that the omega-3 fatty acids in fish can help support brain and nervous system development in the growing fetus.

However, caution is important. Raw fish, including sushi, or undercooked fish, is not recommended because it can contain harmful bacteria such as listeria or parasites, that may pose risks to the fetus.

Mercury exposure is also a concern. Consuming too much mercury during pregnancy or nursing can increase the risk of brain and nervous system damage, birth defects, and hearing and vision problems in a developing baby. 

“It is suggested that pregnant and breastfeeding people limit fish to two to three servings per week or 8–12 ounces per week, even when properly cooked, and opt for fish that are lower in mercury,” she says. 

High-mercury fish include:

• Swordfish or marlin
• King mackerel
• Orange roughy
• Big-eye tuna
• Shark
• Tilefish

These species tend to accumulate higher levels of mercury because they are larger, longer-lived, predatory fish.

According to the U.S. Food and Drug Administration, fish that are lowest in mercury—and therefore better choices for pregnant and breastfeeding people—include:

• Salmon 
• Sardines 
• Trout 
• Anchovies 
• Herring 
• Tilapia 
• Cod 
• Shrimp 
• Pollock 
• Catfish 

These options are generally lower in mercury and can be safely included in a balanced diet when consumed in recommended portions.

Can pregnant women eat shrimp?

If fully cooked, shrimp is generally considered safe for pregnant women to eat. Shrimp is also typically low in mercury, which makes it a good option during pregnancy when included as part of a balanced diet.

However, even though they are low in mercury, shrimp should still count toward the recommended guideline of about two to three servings of fish per week during pregnancy. This helps ensure overall seafood intake stays within safe limits while still providing important nutrients like protein and omega-3 fatty acids.

How to Get More Fish into Your Diet

When it comes to how much fish is healthy to eat, the FDA and EPA recommend consuming 2-3 servings per week totaling about 8-12 ounces per week. Greenwald explains that a 3–4-ounce serving is about the size of the palm of the hand and is a typical serving for a meal.

Cost can be a barrier for many people. Greenwald says, fish is often more expensive because of its short shelf life, so it is best to buy, prepare, and eat fresh fish within a day when possible. In addition, rising demand and limited supply have also contributed to higher prices, making seafood less accessible for some households.

Tips For Eating Fish on a Budget

Farm-Raised Fish

“Farmed fish can be more affordable than wild-caught options; however, certain fish-farming practices may harm the environment by releasing pollutants into surrounding waterways,” Greenwald explains. “While wild-caught fish are generally preferred because they come from natural habitats, sustainability remains an important factor. When choosing farmed fish, it’s best to select products from reputable sources. Resources such as National Oceanic and Atmospheric Administration Fisheries provide helpful guidelines for sustainable seafood.”

Canned and Packaged Fish

Individually packaged frozen fish fillets, such as cod, are convenient to store and simple to prepare, making it easier to include fish in your diet regularly since they last longer in the freezer.

Greenwald also notes that canned or pouched options like tuna, sardines, and anchovies are especially convenient. They have a longer shelf life than fresh fish and provide an easy way to add protein and omega-3 fatty acids to your meals.

“Packaged fish can be added right on top of a salad or served with whole-grain bread or crackers,” Greenwald says.

How do I get Omega-3's into my diet as avegetarian or vegan?

For vegetarians, vegans, people with food allergies, or anyone who chooses not to eat fish, it's important to remember that omega-3 fatty acids still play a key role in supporting heart health, especially when combined with regular exercise and an overall healthy diet. If you don’t eat fish, Greenwald recommends getting omega-3s from other nutrient-rich sources, such as:

• Chia seeds 
• Walnuts 
• Flax seeds and flaxseed oil 
• Foods fortified with omega-3 fatty acids

In Summary

Fish is an excellent source of high-quality protein, omega-3 fatty acids, and a variety of essential vitamins and minerals. Eating fish at least twice a week has been linked to several health benefits, including a reduced risk of heart disease and inflammation, slower cognitive decline in older adults, and better eye health. It’s also easy to prepare and can be incorporated into your diet in a variety of simple and versatile ways.

Healthy Fish Recipes

Easy Fish Cakes

Ingredients:

2 cans of tuna or salmon in water

1 cup panko bread crumbs

2 eggs

2 tablespoons lite mayonnaise

¼ cup chopped green onions

1 bell pepper, chopped

1 cup chopped yellow onion

1 teaspoon Dijon mustard

1 tablespoon lemon juice

½ teaspoon salt

¼ teaspoon black pepper

Cooking oil

Method:

Place all ingredients in a large mixing bowl. Stir the ingredients together with a fork, breaking apart the fish, until evenly combined.

Portion mixture into patties (about 6 to 8).

Lightly coat the bottom of a large skillet with cooking oil and heat to medium-high heat. Pan-sear fish cakes until golden brown. Transfer to a paper towel-lined plate to drain.

Approximate nutrition per cake: 175 calories / 10 grams fat / 9 grams carbohydrate / 1 gram protein

Fish Tacos

For the fish:

1 pound of a white flaky fish (e.g., cod, haddock, flounder, bronzini or halibut)

1 tablespoon chili powder to coat the fish

For the sauce:

1 cup plain Greek yogurt

Juice from two limes

1 teaspoon garlic powder

1 teaspoon hot sauce

For the toppings:

Red cabbage, chopped

Taco-size corn or flour tortillas

Diced Roma tomato

Diced red onion

1 avocado, sliced

Cilantro, chopped

Cotija cheese, crumbled

Method:

In a small bowl, combine the sauce ingredients and stir until combined. Set aside.

Sprinkle the chili powder on both sides of the fish, and bake in oven until it is opaque and flakes easily with a fork.

Warm the tortillas in a dry skillet over medium-high heat for about 30 seconds per side, or as desired.

Assemble the tacos:

Set the tortilla on a plate.

Top with flaked fish and toppings of your choice.

Drizzle the taco sauce on top.

Enjoy!

Estimated nutrition (depending on toppings)

240 calories / 12 grams fat / 18 grams carbohydrate / 16 grams protein

Medically reviewed by Ashli L. Greenwald, M.S., R.D., L.N.