Cod stars in the meal on page 12, but there are plenty of other, well, fish in the sea. Jaclyn London, M.S., R.D.N., a NYC– based registered dietitian, author, and podcast host, offers some underrated fish to try.
“This flaky white fish is one of my favorites.
It’s low in saturated fat and protein-packed, and it provides omega-3 fatty acids,” London says. “It’s a sustainable choice, and there’s a low risk of contaminants like mercury because it’s raised in contained environments or wildcaught in coastal areas.”
With a texture that’s a cross between that of lobster and that of whitefish, monkfish offers a hearty bite filled with lean protein, B vitamins, potassium, and immune-supporting selenium, London says. Its sturdiness makes it great in soups or stews and grilled or roasted.
Despite being a type of dolphinfish, “It’s not the mammal—mahi-mahi is a species of finfish,” says London. It’s lower in omega-3s than fattier types of seafood like salmon and tuna, but high in protein; try to find it caught in the Atlantic rather than the Pacific, as there appears to be less risk of overfishing there. “The texture is firm, making it perfect for fish tacos, and it pairs well with fruit-based glazes, marinades, or salsas,” says London.
Squid provides more DHA (a type of omega-3) than other seafood as well as key nutrients like copper, zinc, and selenium, all needed for good cellular function. When ordering at restaurants, read the menu: “Calamari” typically means it’s breaded or battered and deep-fried, and it’s better to choose options that are grilled, sautéed, in a sauce, or
even raw, London says.