When you think of a healthy diet, what do you think of? Most likely the first thing that comes to mind are fruits and vegetables, and rightfully so. Another healthy diet staple that you may think about is fish. When talking about healthy fish, most people immediately say well, salmon. While yes, salmon is very good for you, there is another fish that has submerged as a nutritional powerhouse: Ocean Perch. This little-known fish is so packed with essential vitamins and minerals that you could almost put it in the same bin as fruits and vegetables. This is everything you didn’t know about Ocean Perch and why you should consider incorporating it into your diet.
Nutritional Value of Ocean Perch
Ocean Perch, also known as Rock Fish, has recently made headlines after appearing in one of the top spots on a BBC World’s 100 healthiest foods list. Coming in third behind only almonds and cherimoya fruit, ocean perch has achieved a remarkable rating of 89 out of 100 for nutrition. Yes, that puts it ahead of other fish normally praised for being healthy, including salmon. With only 79 calories in 100 grams, but packed with roughly 20 grams of protein, ocean perch is an excellent dietary choice. This deep-water fish is found in the North Atlantic Ocean, from the east coast of Canada and the United States to the coasts of Germany, Denmark, Iceland, and Norway. It is low in saturated fats and is a remarkable source of various nutrients and minerals, making it an ideal addition to a healthy diet.
Health Properties
The nutrition that this fish offers is truly astounding. The first aspect, as already mentioned, is its high protein content for very little saturated fat. But it goes further than that. It does have some omega-3 fatty acids, though less than in other fatty fish. It boasts a wide vitamin and mineral profile, including:
- Choline
- Folate
- Magnesium
- Niacin
- Pantothenic Acid
- Phosphorous
- Riboflavin
- Selenium
- Thiamin
- Vitamin B12
- Vitamin B6
- Vitamin E
- Zinc
The Centre for Diseases and Control leverages nutrient density scores to ascertain the vitamin and mineral composition of food items. Higher-ranking foods provide more nutrients per calories, making them an important component of a healthy diet. This is what makes Ocean Perch such a powerful food: It offers a lot of nutrition per calorie, and it is also relatively inexpensive.
5 Other Healthy Fish Choices
Ocean Perch isn’t the only healthy fish option out there. In fact, there are many different types of fish, each with their own nutrient profile, to match both your nutritional needs and flavor preferences. The following are five other fish choices that will give you flavor and plenty of nutrition.
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1. Alaskan Salmon
While we mentioned before that salmon isn’t the only healthy fish out there, we would be amiss if we didn’t still mention it here. We’ll take it a step further, though, and specify salmon that comes from the coast of Alaska. Alaskan salmon is a nutritional powerhouse, rich in omega-3 fatty acids which are essential for brain and heart health. Whether wild-caught or farmed, salmon offers a significant amount of protein and essential vitamins and minerals. It is particularly praised for its anti-inflammatory properties and heart-protective benefits, making it a top choice for a healthy diet. While you will find excellent nutrition in both wild caught and farmed salmon, generally the speaking omega-3 concentration will be higher in wild caught.
2. Cod
Cod is a flaky white fish found in the deep waters of the Northern Atlantic as well as both eastern and western regions of the Pacific ocean. For this reason it is widely available around the world. It is a great source of phosphorus, niacin, and vitamin B-12. With 15 to 20 grams of protein in a 3-ounce serving, cod is both lean and nutritious. It is versatile in cooking and can be paired with various sauces and seasonings. The high protein content makes cod a satiating option that can support muscle growth and repair.
3. Herring
Herring is found in the northern parts of both the Atlantic and Pacific oceans, however, the Atlantic varieties are the most common. It is a fatty fish similar to sardines and is valued for its omega-3 fatty acid content. It is full of nutrients and makes a great addition to salads, pasta dishes, or in sandwiches. It is often smoked, which adds a fantastic flavor, though sometimes the sodium content in smoked herring can be quite high. Anyone needing to decrease their sodium intake should be wary of that before eating smoked herring.
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4. Mahi-mahi
Mahi-mahi is a large, firm fish found in both tropical and subtropical waters. It is a versatile option that can be prepared in various ways due to its firm texture and mild flavor. This fish, despite its name similarity to the mammal dolphin, offers a distinct taste and nutritional profile. Mahi-mahi is a good source of protein and healthy fats, including omega-3 fatty acids.
5. Mackerel
Mackerel is a fish found in many oceans and seas around the world, including the Atlantic, the Pacific, the Indian Ocean, as well as both the Mediterranean and the Black Sea. It is an oily fish known for its rich content of healthy fats, particularly omega-3 fatty acids. Unlike lean white fish, mackerel provides a good source of essential fatty acids that contribute to heart health and cognitive function. Atlantic mackerel is often the best choice, as varieties from other oceans may have higher mercury content. Always be sure to look for sustainably sourced fish whenever purchasing fish, including mackerel.
Eat Fish For Your Health
Few people have probably even heard of Ocean Perch, or rockfish, and yet it is one of our planet’s most nutritious foods. With its high protein and nutrient content per calorie, it deserves a place in your regular diet. Fish, in general, should take a firm place in your protein choices, so long as you are not vegetarian or vegan. As always, make sure that you choose sustainably sourced fish and watch for mercury content.
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