There are dozens of reasons to add more fish to your diet. It’s a healthy fish recipes jamie oliver of protein and many types are lean on calories and fat.

But the real perk is all the omega-3 fatty acids, essential fats that our bodies don’t produce autonomously. What’s the Healthiest Fish to Eat? It’s a weeknight mainstay for a reason. Salmon is beloved for its versatility, quick cook time and mild flavor. Even fish haters can get down with its subtle taste, especially if it’s in a creamy sauce or coated in spices or fruit salsa. Tuna is another popular choice, thanks to its mild but luxurious flavor and versatility. The light canned kind—which is typically skipjack tuna—is the leanest and lowest in mercury.

Due to its minimal fishiness and subtle flavor, tilapia is our go-to recommendation for people who don’t think they like fish. Because its natural taste is so bland, tilapia can seamlessly lend itself to a wide range of ingredients and flavors. It’s one of the leanest and most versatile options on the market, as well as one of the lowest in mercury. If you’re searching for a low-calorie protein that cooks up in a flash, look no further than cod.

Every three-ounce serving contains less than 100 calories and a single gram of fat. It’s also high in bone-boosting phosphorus. Odds are you’ll see red snapper cut into fillets with the skin still on at the supermarket. We’ve said it before, and we’ll say it again: Don’t knock tinned fish until you try it. Not only is it delicious and a low-lift way to get some protein, but tinned fish is packed with vitamins and nutrients. For instance, there are more omega-3s in a serving of sardines than a serving of salmon or tuna, plus the added bonus of calcium, vitamin B12 and vitamin D.

Herring is beloved around the world, but it’s especially commonplace in Sweden. There, it’s eaten both fresh and pickled, and it’s commonly consumed on New Year’s Day for good luck. The savory secret to a killer Caesar dressing is ready to make its dinnertime debut. Like herring and sardines, anchovies boast a ton of omega-3s in a teeny-tiny package—nearly one-and-a-half grams per serving. Even the pickiest of eaters just might be able to get behind this whitefish, thanks to its mild flavor, flaky but meaty texture and minimal fishiness. Better yet, it’s also nutritious, since it boasts 57 percent of your daily vitamin B12 and 21 grams of protein in every three-ounce serving, and it’s low in mercury to boot. If you like fish like tilapia or halibut, put flounder on your grocery list, stat.

Due to its naturally dry texture, pike is prime for poaching and stuffing since those methods will make it juicier. It can also be fried or seared. Of course, you can always douse it in an acidic or vinegary sauce to impart some moisture too. Some of the vitamin-rich fish on this list may make this surprising, but not many foods contain a ton of natural vitamin D. Then there’s mackerel, which is not only packed to the gills with it, but it also contains 21 grams of protein per fillet. It has a rich, soft texture and a pronounced flavor that’s sweet and fishy, kind of like tuna. The darker parts of its meat have a stronger taste, so feel free to cut them out for a milder flavor.

You’ve definitely seen this fish on the menu at a fancy restaurant, likely roasted or grilled whole. But branzino is easy to cook at home, too. When cooked with its skin on, the outside turns crisp while the meat inside stays juicy and moist. Despite usually being served whole, branzino is also easy to fillet. This pick is super lean since it’s only 1 percent fat by weight. Mahi-mahi has sweet, moist flesh that makes it a solid alternative to tuna or salmon. To save this word, you’ll need to log in.