Fish is an incredibly versatile source of protein. With thousands of species, each offering unique flavors and nutrient profiles, the possibilities for preparation are nearly endless. There’s the mild tasting cod, which is ideal grilled for fish tacos or fried as beer-battered fish. Then there are the meaty and flavorful salmon and tuna, which are great for grilling or topping a salad. And that’s just the beginning!

All this to say, fish can easily make it to your plate. But if you enjoy seafood frequently, you might wonder just how healthy it is to eat fish every day. To find out more about the role fish plays in a balanced diet, we consulted Dr. Rosemary Trout, program director of culinary arts and food science at Drexel University, and Dr. Raj Dasgupta, Chief Medical Advisor for Sleepopolis.

The Health Benefits Of Fish

“Eating fish regularly has been linked to lower risks of heart disease, stroke, and even some mental health benefits,” says Dr. Dasgupta.

It’s also a considered a good way to get protein. “Overall, fish is a great source of complete protein which means it contains all of the essential amino acids that your body doesn’t synthesize,” Dr. Trout tells Delish.

For those who don’t eat red meat or poultry, fish is a great option for getting in these amino acids.

In addition to protein, she says that cold water fish like salmon and tuna are high in essential fatty acids, which the body doesn’t make on its own. Fatty acids are known to support cardiovascular health. Fish are also a good source of choline and iodine, in addition to other nutrients, depending on the species.

How Much Fish Is Healthy To Eat?

Adults should be eating five to seven ounces of protein-packed foods per day, depending on their caloric intake, according to the Dietary Guidelines for Americans. This includes eight to 10 ounces of seafood per week. What about more that that?

“Eating fish every day isn’t a problem for most people, but variety helps keep your diet balanced and lowers any long-term risk from contaminants,” says Dr. Dasgupta.

He says the primary concern of eating fish is the mercury risk, although “it’s generally not a cause for extreme worry for most adults.”

“Bioaccumulation of methylmercury is a concern, because it is toxic, particularly to the central nervous system,” says Dr. Trout. Methylmercury is particularly harmful to developing brains, which is why the FDA recommends that women avoid eating large fish such as swordfish, tuna, and shark while pregnant and breastfeeding.

It’s important to note that the size of fish can sometimes determine how much methylmercury it will have. “If larger fish eat smaller fish that already have methylmercury in their tissues, then the bioaccumulation happens, means larger fish may be more likely to have higher concentrations,” says Dr. Trout.

Here’s a full list of fish that are low in mercury, including salmon, shrimp, black sea bass, cod, scallops, tilapia, lobster, and sardines

Is It Better To Eat Wild Or Farmed Fish?

There’s a lot of discourse about wild versus farmed fish, but Dr. Trout says both are good sources of protein. Due to different diets, the wild and farmed fish can have different flavor and nutritional profiles. “Farm raised fish that are fed unnatural carbohydrate diets have higher concentrations of saturated fats, compared to wild caught,” she adds.

How To Choose The Best Fish

“Buy fish from a store or fishmonger you trust,” she says. “Fish should always be very cold, and stored on self-draining ice at the store, or frozen solid.” Dr. Trout uses tinned or canned fish to top salads, sandwiches, or pizza. “I love to quickly saute seasoned fish and serve with vegetables, or cold on top of a salad.”

In our guide for buying fresh seafood, Louis Rozzo, owner of F. Rozzo & Sons, told us that fish should be odorless and filets should be vibrant and translucent. If you’re buying whole fish, the eyes should be clear and black and the gills should be red, not brown.

The Bottom Line

For the most part, Dr. Dasgupta says fish daily consumption can be part of a healthy diet for most people, as long as “you’re smart about it.” This includes eating fish low in mercury and consuming a variety of fish and protein sources.