Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the “bad” fats commonly found in red meat, called omega-6 fatty acids.

The U.S. government’s Dietary Guidelines for Americans recommend eating two servings of seafood—about eight ounces—weekly to get at least 1,750 milligrams of two omega-3s. And eating seafood containing healthy omega-3 fatty acids two times a week can reduce a person’s risk of cardiovascular disease by 36 percent, according to a study published in the Journal of the American Medical Association. All fish and shellfish contain some omega- 3s, but typically, fattier fish such as salmon, mackerel, herring, sardines, anchovies, trout and tuna contain more omega 3s than leaner fish.