20 Super Nutritious Fish to Power Up Your Diet

5. Cod - The Mild and Mighty

Cod is renowned for its mild flavor and flaky texture, making it a popular choice for those new to seafood. Its subtle taste allows it to pair well with a variety of seasonings and sauces, making it a versatile addition to any meal. Beyond its culinary appeal, cod is a low-calorie source of high-quality protein, vitamin B12, and iodine, which are essential for thyroid function and energy production. Cod liver oil, derived from the fish, is also a rich source of omega-3 fatty acids and vitamin D, further enhancing its health benefits. For a fish that is both nutritious and adaptable, cod is an excellent option.

6. Herring - The Heart-Healthy Choice

Herring is a small, oily fish that is often lauded for its heart-healthy properties. Rich in omega-3 fatty acids, herring helps to lower blood pressure and reduce the risk of heart disease. It is also a good source of vitamin D and selenium, which support bone health and immune function. Herring's strong flavor and tender texture make it a popular choice in many European cuisines, where it is often pickled, smoked, or served fresh. Its high oil content ensures that it remains moist and flavorful, offering a satisfying and healthful meal. For those seeking a fish that supports heart health, herring is a delicious and nutritious choice.