5 of the healthiest seafood to tuck into

5 of the healthiest seafood to tuck into

Catch of the day

Text: Doreen Irinco

Image: Getty Images

Seafood is a valuable source of proteins and heart-healthy fats. Below, the top five to stock up on.

1. Salmon

A treasure trove of omega-3 fatty acids and vitamin D, this delicious fish can be grilled, roasted or baked with tasty results each and every time. Season it with sea salt or go bold by infusing zesty flavours of flowers to take your kitchen game a notch higher. However, there's one thing you should note — the older and bigger the fish is, the higher the chances of it being predisposed to higher levels of mercury. You might want to procure this fish from your trusted fishmonger to receive the best of what this catch has to offer.

salmon healthy seafood

2. Sardines 

These tiny wild-caught fishes are considered to be a type of superfood. How so? Sardines are packed with omega-3 fatty acids — even more so than tuna or salmon. There's vitamin D to be found within, too. Sardines might be flavourful on their own, but we enjoy them even better when seasoned with lemon and garlic.

3. Tuna

Blessed with vitamin C, manganese, and zinc, this has to be a workout junkie's favourite fish to consume. Unlike some other kinds of fish, it doesn't pose a high-cholesterol risk. Not quite sure how to choose a fresh catch at the market? Ensure it smells ocean-fresh, has crystal-clear eyes, and boasts scales that are shiny and firm. 

healthy seafood, tuna

4. Rainbow Trout

Besides offering a high level of omega-3 fatty acids, the level of vitamin B found in the rainbow trout aids in the prevention of heart disease. As it's usually farmed in ponds, the risk of mercury contamination tends to run low. It's perfect for a quick, weeknight meal, too. Simply lay a fillet of rainbow trout atop lemon slices and season with garlic and olive oil. Pop it into the oven for 10 - 15 minutes and you have yourself a delicious, healthy dinner. 

5. Mussels

Did you know that mussels contain levels of iron and folic acid that can rival red meats? These shellfish also boasts long chain fatty acids EPA PA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — all of which work to boost your brain power and reduce inflammatory conditions. There's zinc to be found here too, an essential element in bolstering immunity. 

healthy seafood, mussels