Most fish contain significant amounts of protein, B vitamins and a range of minerals including iron, selenium, zinc and even calcium in some cases.Kristen Carli, an American nutritionist, said: "Protein is essential for muscle recovery, immune support and help you full and energetic."Meanwhile, the unusual nutrients in fish support health, immune, heart and bone.

However, some of the healthiest fish also contain omega-3 fatty acids and vitamin D. Carli explained: "Omega-3 is a healthy fat that helps maintain the heart, brain, joints, eyes and skin in statusThe best Thai, at the same time supports mental health and reduces inflammation in the body, while vitamin D helps strong bones, enhances the immune system and can positively impact your mood. ”

Here are 7 healthiest fish recommended by nutrition experts.

Sardine

Gourmets always choose sardines because of its taste, but you should also know that it brings great health benefits, worth trying.

"These small fish are high in omega-3, calcium and vitamin D. I like to use them in pasta or stir-fry them with herbs when starting the stew to add flavor," Carli said.Sardine also creates a delicious seafood salad for sandwich, crispy biscuits or a salad.

Mackerel

Another popular fish that you should try is mackerel.This fish is located at the bottom in the food chain, like sardines, making it a solid option with mercury content and other lower pollutants.

Carli explained that: "Mackerel has the highest and most delicious omega-3 fatty acid content when smoked, grilled or mixed with vinegar in salads."This type of greasy fish is also extremely delicious in the formulas for making pasta from tomatoes and can even make delicious fish cakes.

Salmon

As one of the most quintessentially healthy fish options, salmon has a lot of nutritional value, as long as it is caught and properly managed."Rich in omega-3 and vitamin D, salmon is very versatile and has a light flavor," Carli agreed.

Although she likes to grill or roast salmon marinated with lemon juice and sriracha or marinated BBQ, this beautiful pink fish is also very delicious when used in salads, pasta, fish cakes and tray baked cakes.In addition, canned salhe is an easy -to -access option and still has a great flavor in fish cake or seafood salad.

Herring

When choosing fish at the end of the food chain, herring is one of your best options as a small seafood option, fast breeding."Herring is high in omega-3 and vitamin B12, and is often soaked in sour or smoked," Carli said.

However, herring is also often canned and very delicious when served with whole grain cookie, in salad inspired by Scandinavia or stir -fried with spices.And if you accidentally come across the fresh pile, then there is nothing better than Pancho, fried.

Rainbow salmon

As a type of fish that is popular with flies, rainbow salmon is a beautiful fish to admire, with colorful iridescent skin and dark orange meat like salmon.Although not in a low position in the food chain as other options on this list, "this lightweight, rich fish is less polluting than other fish in the food chain because of the taste.Its average position, "Carli said.Rainbow salmon is nothing but chef's kiss * When pan -fried, grilled or baked with garlic, herbs and sprinkle some chili powder.

Anchovy

While anchovy is often underestimated, they are not only deceived but also have a lot of nutritional value.Because technically, you are consuming their small bones when enjoying them, anchovy is a great source of calcium, as well as protein, omega-3 fatty acids, selenium and vitamin B.This flavor is perfect in homemade caesar sauce, Puttanesca pasta, stewed beans, sauce and even marinade.

Cod

And finally we have cod, a white scales."Lean, lightweight and abundant source of protein and vitamin B, snowflakes are great when grilled with a little chili powder, or in a slight tomato stew," Carli said.As an "average" fish in terms of food chain, cod will also be less polluting more than some of the leading fish, such as tuna.

Source and photo: Real Simple