When it comes to seafood, larger fish, like tuna, salmon, cod, mahi mahi, trout, and swordfish, usually get all the attention. They’re more likely to be found on restaurant menus, in sushi rolls, and displayed at the fish counter.
However, smaller fish, like sardines, anchovies, mackerel, and herring, deserve to be just as revered. “You may not be as familiar with these forms, but they are important in many traditional diets,” says Sharon Palmer, MSFS, RDN, registered dietitian and sustainable nutrition expert. “For example, herring is key to traditional Nordic diets, and sardines and anchovies are part of the Mediterranean diet, while mackerel is used in many traditional diets, including Nordic, Japanese, and Mediterranean diets.”
Not only are these tiny fish just as tasty as their larger counterparts, but they have plenty to offer in the way of health and environmental benefits. “Because these fish feed or ‘forage’ on even smaller aquatic life, they are very nutrient-dense, meaning they pack in a lot of nutrients in a relatively low amount of calories,” explains Tami Best, MS, RDN, registered dietitian. Read on to discover our top seven reasons for loving small fish—and why they might just be a healthier choice than the bigger fish we’re all accustomed to.
- Sharon Palmer, MSFS, RDN, director of operations and co-founder of Food+Planet
- Tami Best, MS, RDN, CDN, IFNCP, registered dietitian at Top Nutrition Coaching
7 Benefits of Eating Small Fish
While there are countless reasons why small fish might just be a better grab than popular, high-food-chain options like salmon and tuna, we’ve whittled them down to seven succinct points.
Heart Health
For those focused on boosting heart health, small fish are excellent for everyday eating. “These fish are rich in omega-3 fatty acids which are necessary for the health of every cell in the body,” Best says. “Plus, it is estimated that most of us do not get enough omega-3 fatty acids.” Omega-3 benefits are particularly pronounced when it comes to cardiovascular health, thanks to their ability to reduce inflammation in the body and moderate cholesterol levels. There’s plenty of research showing these fats’ effectiveness against heart disease, too.
Immune Health
Speaking of inflammation, the omega-3s found in small fish also bode well for immune health. “These healthy fats reduce inflammation and potential oxidative damage,” Best says. Both of these effects target the free radical molecules that are at the root of many acute and chronic illnesses. However, these fish also contain meaningful amounts of immune-boosting vitamin B12, zinc, and selenium. “Selenium is key for immune health,” Palmer adds. Meanwhile, B12 has also been found to support overall immunity, even helping to ward off viral infections, while zinc is a well-known antioxidant.
Bone Health
Whether you’re looking to build bone mass, maintain it, or prevent further density losses, small fish can support you in every phase of the journey. “One benefit of small fish is that they are often eaten with their small, soft bones, so you get a good source of calcium as well as vitamin D,” Palmer says. “Plus, the B12 they contain is also good for bone health.” These petite fish also boast high levels of magnesium—another bone-supportive mineral.
Brain Health
“Omega-3 fats have been shown to support brain health and reduce the risk of cognitive decline,” Best says. This is partly due to the fact that one of the omega-3s found in small fish, docosahexaenoic acid (DHA), is key in the structural function of the brain. Research shows that these fats are even protective against neurodegenerative diseases, making them an excellent way to maintain cognitive function.
Tissue Health
The impressive levels of protein and iron packed into these tiny fish are also key for tissue and blood health. “These small fish pack a mighty dose of quality protein needed for muscle repair and growth,” Best says. But muscles aren’t the only tissues that benefit from protein—organs, skin, hair, nails, blood, and most other tissues you can think of are all supported by this macronutrient. Speaking of blood, “iron is a key nutrient needed for healthy red blood cells,” Palmer says.
Metabolic Health
The healthy fats and protein found in small fish not only support immune, brain, and tissue health, but they’re also crucial for healthy metabolism. Both of these macronutrients slow down digestion, which not only results in higher levels of fullness after eating, but more stable energy levels and blood sugar levels. This blood sugar regulatory effect also benefits the insulin response and can be particularly helpful for those with metabolic conditions.
Environmental Health
Small fish are also mighty sustainability champions in their own right. “Small fish are lower on the food chain, meaning they have less bioaccumulation of environmental toxins,” Palmer explains. “They also have faster reproduction cycles, so they are less prone to overfishing.” The primary environmental toxin that most people are concerned about in big fish is mercury—something you don’t have to worry about with small fish. “These fish are lower in mercury, a heavy metal that can disrupt health, with children and pregnant women being at greatest health risk,” Best says.
Enjoying Small Fish at Home
Though not directly tied to health, it’s an added bonus that these small fish are nothing short of delectable. “Small fish can bolster the flavor of a variety of dishes,” Best says. Plus, there are plenty of delicious ways to enjoy them. “Herring is enjoyed traditionally in its pickled form, where it is served with mustard, sour cream, whole grain breads, and potatoes,” Palmer says. Meanwhile, anchovies are often featured in Mediterranean dishes like pasta, pizza, and salads—most notably Caesar salad (though Caesar salad technically originated in Mexico). “Try making a classic Caesar salad, which blends anchovies into the dressing, and you can also serve with more anchovies on top, too,” Best suggests.
And the delicious recipes don’t stop there. “Mackerel is enjoyed in sushi rolls or sashimi, as well as pan-fried, served with rye bread, smoked, grilled, or baked, while sardines are great in sandwiches, salads, boards, and pasta dishes,” Palmer says.
Buying Small Fish
Even if you’re not familiar with many of the small fish we’ve highlighted here, chances are they’re already available at your local grocery store. “Small fish come in many forms, such as canned, smoked, fresh, and frozen (depending on where you shop),” Palmer says. Most grocers carry at least some variety of canned small fish, many with delicious flavorings like lemon, herbs, or spicy chili. Plus, you can’t beat the affordability and shelf stability of these canned options—just be cautious of sodium content. “Meanwhile, fresh varieties tend to have a less ‘fishy’ taste and are more mild and sweet than canned, but are generally less readily available,” Best adds.
Ultimately, there are too many health and environmental benefits to not give small fish a try (in our humble opinion) if you haven’t already. “With our suffering planet and the chronic disease epidemic, in addition to rising grocery prices, including small fish in our diet regularly can help address and alleviate some of these financial, environmental, and human health concerns,” Best says.