11 Types of Fish to Cook and Eat

Fish is a healthy alternative to most other types of food eaten. It has fewer calories, more protein, and more omega-3 fatty acids than most foods. As a result, it is a good idea to try to eat fish a few times a week.

Salmon Steak Fillet With Grainy Mustard And Spinach

Adding fish to your diet is not difficult. Instead, the difficulty comes from figuring out which types of fish to eat. There are many great options, but they do not provide the same things.

Today we will be looking at 11 of the most popular types of fish to eat. We will look at their nutritional values, accessibility, and more.

We might even recommend a few delicious recipes for you to try out. The goal here is to provide you with all the information you need to prepare your next meal.

All types of fish have their strengths and weaknesses. Unfortunately, keeping all those things straight in your head can be challenging. As a result, we will break down everything you need to know about the 11 most popular types of fish you can buy, starting with tuna.


It should be no surprise to see tuna at the top of our list. When you think of fish, tuna is probably one of the first types that come to your mind.

Part of the reason for that is its easy accessibility and the plethora of ways you can prepare it.

You can use tuna in fancy, extravagant meals or make a quick and simple meal with it. You can cook it fresh or eat it out of a can, or it’s popular raw in sushi and sashimi.

There are so many ways to use tuna, and as a result, it is our favorite type of fish to cook with at the moment. 

However, we must point out the importance of limiting your consumption of albacore, yellowfin and ahi tuna. These fish have high mercury content, which can be damaging to your health.


If there was a race to see which type of fish is most popular, it would be a dead heat between tuna and salmon. These two run away from the competition.

There are several types of salmon available for you to try including Alaskan, wild, and farmed salmon. Each of them tastes slightly different but provides similar health benefits. 

Farmed salmon is the cheapest option, but it has fewer omega-3s, vitamins, and minerals than other types of salmon. You can even eat salmon skin!

Salmon can be used in a wide variety of meals. It can be the main dish, or it can compliment another dish nicely on the side.

If you are interested in a quick meal you can prepare it with rice for a satisfying dinner.


If you do not like fish, tilapia is a great option. It is not very fishy, and it has a subtle flavor.

As a result, you can use it like bread. By that, we mean that it can be used as a vehicle to get other flavors into your mouth.

Tilapia works with almost all seasonings, and as a result, you should never get sick of eating tilapia. Additionally, tilapia is very lean and low in mercury. As a result, it is one of the healthiest types of fish on the market.

A tilapia is a fantastic option for baking, frying in the pan and freezing for later. We love using tilapia for our fish tacos.

It absorbs the juices from the other ingredients very well, and as a result, each bite is so much better.


Catfish have an iconic look that almost everyone can identify. They are known for their whiskers but do not worry, you do not have to eat them.

Instead, you can focus on their sweet flavor and moist texture. 

The best thing about catfish is they are incredibly easy to cook. You can easily poach, bake, or grill them. Catfish are a common soul food dish.

Additionally, you can chop one up and add it to a stew. However, most people know catfish for one they are breaded or fried.

The key to cooking catfish is making sure you do not overcook them. You want to make sure it stays flaky and delicate. If you overcook it, it will get dry and chewy.


Cod is another type of fish that you have probably eaten at some point in your life. While not as common as salmon or tuna, cod is not hard to find. 

Cod is a flaky white fish, making it similar to tilapia in many ways. However, cod is high in phosphorus, niacin, and vitamin B-12, which cannot be said for tilapia.

Three ounces of cod also contains 15 to 20 grams of protein. 

You can prepare cod in many ways, and as a result, you can make many meals out of it. However, we recommend eating it with piccata sauce.

Alaskan Pollock

Now we are starting to get into fish that people do not eat as often. Alaskan pollock is not a super common food to eat, but it is still a great option.

As you were probably able to guess from its name, Alaskan pollock is caught in the northern Pacific Ocean near Alaska.

This type of fish has a light texture and mild flavor. As a result, fish sticks are made of it and other battered fish products too.

If you have ordered fish and chips from a pub, you have probably eaten Alaskan pollock.


There are several types of trout for you to try, but today we want to focus on rainbow trout.

One of the reasons we prefer rainbow trout over other options is that they are farm-raised.

While your instincts might tell you that farm-raised fish are worse than wild fish, that is not always true.

All rainbow trout eaten in the United States is farm-raised, and as a result, catching them has a lower environmental impact. 

Additionally, rainbow trout are packed to the brim with protein and omega-3 fatty acids. 

Other popular types of trout include steelheads and Arctic char. Unfortunately, these types of trout are hard to find in a local grocery store.


There are several types of bass available for you to eat including black and sunshine bass.

Bass is a sturdy fish with versatile and full flavors. These traits make it a solid option for grilling and pan-frying.

One of the best things about bass is that you can catch them yourself. Bass are freshwater fish that are found in many lakes in the United States and Canada.

As a result, you can go out on a lake in a boat, catch some bass, and cook up your meal. Just make sure it is legal to fish in that lake.


Anchovies are lower on our list because they are very divisive. Some people love them, and others hate them.

The big reason for this is they have a distinct salty flavor. If you like a lot of salt, you will probably like anchovies, but if not, you might want to try something else.

The most significant difference between anchovies and other types of fish is they are not typically used as the primary part of a meal.

Instead, anchovies are usually a complimentary piece to a meal, like a topping on pizza.


If you do not usually like to eat fish, you should consider giving Pacific halibut a shot.

Like tilapia, it does not have a very fishy flavor. Additionally, it has a firm mouthfeel that gives it a texture closer to most other meats.

Halibut is great for getting you your daily requirements for potassium and vitamin D.

The best way to prepare it is via roasting or broiling. You can also grill, bake, pan-sear or braise it.


Sardines, like anchovies, are very divisive. You either love them or hate them.

Nonetheless, we feel that we should include them on our list. 

Sardines are rich in vitamins, but they are not the main piece of a meal.

Instead, they are a great topping. We love putting them on salads to give them some extra flavor.

Unless you are a vegan, vegetarian, or have dietary restrictions, everyone should include fish in their diet. They are high in protein and other essential vitamins and minerals. Additionally, they are low in calories, making it easier to stay at a healthy weight. 

However, with so many choices, it can be challenging to figure out which types of fish to eat. Any of the 11 listed above are great options. 

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Written by Erin Elizabeth

Erin is an editor and food writer who loves traveling and trying new foods and fun cocktails. Erin has been writing and editing professionally for 5 years since graduating from Temple University, and has been on the Restaurant Clicks team for 3 years. She has a long background working in the restaurant industry, and is an avid home chef and baker. Her favorite restaurants are those with spicy food and outdoor seating so that she can bring along her dog, Miss Piggy.