Types of Fatty Fish

Anchovies: Anchovies are small saltwater fish of the herring family. Rarely eaten fresh, they are usually sold in cans or jars and are used as a seasoning. Anchovies are a classic ingredient in salade Niçoise and Caesar salad, and are also a popular pizza topping.

The UK has a thriving carp angling market. It is the fastest growing angling market in the UK, and has spawned a number of specialised carp angling publications such as Carpology, Advanced carp fishing, Carpworld and Total Carp, and informative carp angling web sites, such as Carpfishing UK.

This list is broken into “fatty fish” (over 5 percent fat by weight) and lean fish (under 5 percent). These designations are for fish caught in the wild. Generally speaking, their farm-raised counterparts are higher in fat.

Market size is 2 to 5 pounds and the fish are sold mostly in the form of thick fillets, which can be cooked by just about any method. Scrod: Scrod is simply young cod. Sea bass (grouper): Various species, including the large, diverse family of fish known as groupers, are marketed under this name (sometimes spelled “seabass”).

Fresh-water and salt-water fish like salmon, mackerel, and tuna provide the best essential fatty acids to help protect your overall health.

Herring: This huge family of fish has over 100 varieties. Small young herring are commonly sold as sardines. Fresh herring is occasionally available but you’re more likely to find it smoked and salted, or pickled.

This list is broken into “fatty fish” (over 5 percent fat by weight) and lean fish (under 5 percent). These designations are for fish caught in the wild. Generally speaking, their farm-raised counterparts are higher in fat.

Best sources of omega 3 fatty acids: salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring. Highest in protein per serving: tuna, salmon, snapper, swordfish. Most fish are similar in protein content. Best source of protein in grams per calorie of fish are: lobster, shrimp, tuna, cod.

Health benefits of oily fish. Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease, cancer, and arthritis. Both white and oily fish are good sources of lean protein. White fish contains fatty acids, but only in the liver, and in smaller quantities.

Salmon: Succulent, delicious, and nutritious, salmon is one of America’s most popular fish. Salmon is usually sold in filets or cut into steaks, depending on the size and variety. It’s excellent poached, steamed, roasted, or grilled. You can also buy canned salmon to eat as you would canned tuna fish.

The term "fatty fish" may sound unappealing, but actually these are the tastiest and healthiest foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids -- good fats unlike the bad saturated fat you find in most meats.