Eat fish, but not too much fish. Eat this fish, but not that fish.

Both canned and fresh fish and shellfish are a great way to get your essential vitamins and minerals. And oily fish like salmon and mackerel are full of omega-3 fatty acids—which are so important for your heart and brain health.

But with access to endless information and so many fish in the sea (pardon the pun), choosing which fish to eat can be confusing.

Spice up your meals with these quick, convenient and super healthy sources of seafood protein… and you’ll never be bored at mealtime again:

Mackerel

High in both omega-3 and -6 fatty acids, mackerel has been shown to reduce inflammation and potentially lower risk of heart disease, cancer, and arthritis. It also reproduces quickly, which means it’s less at risk from overfishing. Look for Gold Seal canned Atlantic mackerel for an ocean-friendly option, and pair it with bold seasonings for a variety of snack or meal options.

Salmon

Another fish that’s rich in omega-3 fatty acids, protein, vitamins and minerals, salmon is also one of the only natural sources of vitamin D — a great option when the sun isn’t shining as much during the darker winter months. Canned wild salmon is just as healthy as fresh wild salmon, meaning that Gold Seal Canned Salmon is very good for your eyes, heart and brain. Try one of our creative canned salmon recipes to save yourself time and effort in the kitchen.

Sardines

Just like salmon, sardines are rich in nutrients and a rare natural source of vitamin D. They’re also high in calcium and vitamin B12. These tiny, budget-friendly fish are gaining in popularity thanks to being classified as a superfood. We’ve always known their potential, which is why we offer three varieties of canned sardines that can easily be tossed on a salad or used in delicious recipes that’ll have your family and friends begging for seconds.

Albacore Tuna

Albacore tuna is a safe, sustainable choice as long as it’s troll- or pole-caught in the Atlantic or Pacific. Worried about mercury? Albacore (white tuna that’s commonly canned) typically has much lower mercury and contaminant ratings because it’s caught earlier in its lifespan. It’s also a rich source of complete protein, selenium (known to help your heart and brain) and vitamin B12.

Rainbow Trout

Rainbow trout shares the heart-healthy benefits of its fishy friends but gets bonus points for being high in potassium.  A potassium-rich diet can help manage high blood pressure and is known to enhance muscle strength, metabolism, and nerve function.

Along with choosing Gold Seal Mackerel, Sardine, and Pink and Sockeye Salmon products, you can be sure you’re choosing sustainable seafood options by looking for the blue Marine Stewardship Council label when you’re shopping.

Sources:
https://www.onemedical.com/blog/live-well/healthy-fish-eating-guide/ 
http://www.eatingwell.com/article/69763/5-of-the-healthiest-fish-to-eat-and-5-to-avoid/ 
https://www.bhg.com/recipes/healthy/eating/healthiest-fish/
https://www.medicalnewstoday.com/articles/9978.php
https://www.thedailymeal.com/healthy-eating/10-healthiest-and-unhealthiest-canned-seafoods-slideshow 
https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-rainbow-trout/