21 Types of Fish To Eat (That You Can Easily Cook at Home)

By Beth Ann Mayer Parade - Food and Drink Stories

Updated April 26, 2026 2:38 PM

Food isn't just about fuel or nourishment, but that's part of eating, right? Chowing down on more home-cooked meals instead of eating out is one way to ensure you're getting the nourishment your body needs (and less of what it doesn't, like excess salt). It also saves money, a win in this economy. Also, meal prepping in advance can lower your risk of Type 2 diabetes and other chronic diseases.

But we often get mixed messages about fish and your health. On the one hand, fish are often included in lists of foods included in the Mediterranean diet. On the other hand, some fish (like salmon) are labeled "fatty fish"-and isn't fat unhealthy? That answer is nuanced, and RDs will dig into that below, sharing the best types of fish to eat.

Also, let's be real: Taste is a big part of eating, too, and fish can feel like an intimidating protein to cook at home if you're a beginner. Fish at a restaurant has a specific smell, taste and texture, all of which affect your dining experience. It can feel like cooking a fish for one extra minute could rock the boat and sink the meal.

So, perhaps surprisingly, registered dietitians share that tons of fish are easy to cook at home and delicious to eat. To help you get your creative juices flowing, scroll down for 21 different types of fish you can eat that are easy to cook at home.

The Best Fish To Eat, According to a Registered Dietitian

As a fitness and nutrition advisor, Dr. Chris Mohr, Ph.D., RD, of Garage Gym Reviews, highly recommends salmon.

"Salmon contains omega-3 fatty acids, which support heart health, help lower inflammation, and may improve triglyceride levels with consistent intake and overall balanced nutrition," Dr. Mohr says.

Also, in case you've missed the social media fodder, protein is important, and Dr. Mohr says salmon has that plus vitamin D.

"From a practical standpoint, salmon is easy to cook at home," Dr. Mohr notes. "It works well baked, grilled or pan-seared, and it cooks quickly. The flavor is rich but not overly fishy, and the texture is tender and flaky, which makes it appealing even for people who do not eat fish often."

What Fish Is Good for Lowering Triglycerides?

There are plenty of fish that are good for lowering triglycerides (fat in the body that can lead to heart disease if there's too much).

"Fish like mackerel, salmon, sardines and tuna are all great at helping to lower triglycerides as they are a good source of omega-3s, which can help reduce inflammation in the arteries and lower bad cholesterol," states Destini Moody, RD, CSSD, LD, a registered dietitian at VNutrition.

Indeed, the American Heart Association says that regularly consuming foods rich in omega-3 fatty acids can lower the risk of heart disease. Omega-3s are monounsaturated fats, which are distinct from the saturated fats that can raise the risk of heart disease. Moody points out that fatty cuts of beef and pork are high in saturated fat, so she loves that omega-3-rich fish can serve as a heart-healthy protein source.

Can I Eat Fish With Diabetes?

Fish can be a part of a diabetes-friendly diet. "Fish is an excellent food for people with diabetes," Dr. Mohr tells Parade. "It provides protein without raising blood sugar, and many types of fish contain healthy fats that support heart health."

Moody points out that omega-3s can lower the risk of heart disease, which people with diabetes are more at risk of developing.

"Chronically high blood sugar levels in the arteries," Moody says.

A DiabetesCare study found that oily fish (such as salmon) and fish supplements were associated with a lower risk of Type 2 diabetes, but non-oily fish (such as cod or haddock) were not.

21 Different Types of Fish To Eat

1. Tuna

Texture and Taste: Flaky, firm, meaty, dense and very fishy

This versatile fish is a favorite of Moody's.

"You can get it canned, which means you can keep it forever without worrying about it spoiling in the back of your fridge," she raves.

Moody loves popping open a can of tuna and throwing it into a bowl of pasta or salad-it's delicious and budget-friendly.

Related: 20 Keto Fish Recipes for Light and Easy Dinners

2. Tilapia

Texture and Taste: Medium-firm, flaky and mild

Moody loves recommending tilapia to her clients.

"It's on the cheaper side compared to other fish," Moody explains. "Buying a bag of frozen tilapia is a great way to have lean protein on hand in a pinch, especially because it is easy to cook, cooks quickly and has a mild flavor that takes up seasoning very well without an overpowering fish flavor."

3. Shrimp

Texture and Taste: Tender, juicy, plump, mild and slightly sweet

Grocery-store shrimp cocktail is a classic appetizer at gatherings. But shrimp is a cinch to cook.

"This is my favorite of all animal proteins due to the fact that you can use it as a substitute for fattier meats, as it has virtually no fat or carbohydrates," Moody says. "Shrimp is nearly a pure protein source."

Moody adds that shrimp is also purely versatile.

"Have shrimp tacos instead of shredded pork or put them on veggie kabobs instead of steak," Moody suggests. "It has more of a bite than flakier, light fish-just make sure not to cook it for too long, or it gets rubbery."

Related: 111 Of Our Greatest Shrimp Recipe Hits From Shrimp Scampi to Best-Ever Shrimp and Grits

4. Cod

Texture and Taste: Firm, lean, large-flaked and mild

Moody is a fan of the very mild but brijney (ocean-y) flavor of cod.

"It's denser than some other white fish, but it's great as a sturdy protein if you want to throw it on the grill or bread it," Moody says. "It doesn't fall apart as easily as some other fish, which is why it's a prime choice for fish sticks."

Moody adds that cod's low-fat content makes it a good choice for people managing or trying to lose weight.

Related: 26 Flavorful Cod Fish Recipes for Spring Meals

5. Mackerel

Texture and Taste: Soft, moist, flaky, rich, savory and slightly sweet

Mackerel is Moody's top pick for "best fish for your health."

"I gotta say-I love mackerel," Moody explains. "I grew up with my mom making mackerel croquettes with mashed potatoes for dinner, and it was one of my favorite meals."

Moody adds that you can also find canned mackerel, making it an accessible seafood option for people on a budget.

"With all the talk of salmon having heart-healthy omega-3s, mackerel can have twice as much of the essential nutrient per serving," Moody raves. "Also, this is a fish with edible bones, which can give you almost a full day's worth of your daily needs of Vitamin D."

Related: ‘I'm a Longevity Expert-Add These 3 (Delicious) Foods to Your Diet if You Want To Live Longer'

6. Salmon

Texture and Taste: Firm, lean and intense (wild-caught); soft, fatty and mild (farmed)

Moody may prefer mackerel over salmon, including for nutritional reasons. But salmon still has a seat at her table, in part because it's an oily fish with a unique flavor.

"Basically, if you close your eyes and eat salmon, you can almost always identify it as salmon," Moody states. "It's also very hard to miscook it, especially if you pan-sear or have it baked."

To that end, Moody is a huge fan of salmon's versatility. Some of her favorite salmon recipe ideas include BBQ and raw, served with rice and veggies (if you're feeling adventurous). You can also find salmon pouches and eat them with crackers for a protein-packed snack.

Related: Talk About Tasty! 65 Best Salmon Recipes for Easy Fish Dinners All Summer Long

7. Halibut

Texture and Taste: Thick-flaked, meaty, firm, mild and subtly sweet

Moody says this fish brings the meat-its firm texture makes it feel more like a beefsteak than a light seafood fish. Yet, it remains approachable to seafood newbies.

"It doesn't have a strong fishy flavor, so it's a great choice for those who don't like the fish taste, but want to eat more seafood," Moody explains. "Searing in a pan is a great way to lock in the moisture and flavor of this."

8. Mahi-Mahi

Texture and Taste: Firm, meaty, mild and slightly sweet

"If you want to get fancy with your fish, a tropical one like mahi mahi is a great way to go," Moody declares.

Moody says Mahi-Mahi's flavor is *chef's kiss" even when it's raw, which is why you'll find it in poke bowls, ceviche and sashimi.

"The flavor is slightly sweet, but it's got a robust, firm texture, so it's a favorite of mine to have with some chips and a little bit of ponzu," Moody notes.

9. Sea bass

Texture and Taste: Moist, flaky, delicate, mild and slightly sweet

Moody reports that sea bass is "considered by fish enthusiasts to be the filet mignon of the fish family."

Well, with a reputation like that!

"It's got a moist, soft and buttery texture that is coveted by many, which is why it's on the pricier side compared to other fish," Moody explains. "It has very high fat content, so it's not super ideal for those watching their calorie intake, but the fat content makes it almost impossible to overcook if you don't know your way around a stove."

Related: Dua Lipa's Go-to Summer Dish Is Surprisingly Simple

10. Flounder

Texture and Taste: Delicate, tender, fine-flaked and slightly sweet

Moody describes flounder as "soft and delicate," which is a big win if you're hangry and want some fish fast.

"It cooks in a flash for a quick lunch or dinner and is great for people who are new to cooking fish," Moody explains. "It has a mild flavor that's very flaky, and I'm personally a big fan of coating it in some parmesan and having it with some roasted asparagus."

Bonus: Moody points out that flounder is high in selenium, an antioxidant with anti-inflammatory properties that can help protect you from chronic illness as part of a well-balanced lifestyle.

Related: The Pantry Ingredient That Will Make Baked Fish 10x Better

11. Trout

Texture and Taste: Delicate, soft and mild

Dr. Mohr is a fan of the heart-friendly omega-3s in trout, which make it comparable to salmon in terms of nutrient density. He says trout is easy to cook whole or filet, and the mild, delicate and soft taste and texture make it an approachable fish.

Related: The 21 Best One-Pan Fish Dinners to Easily Add More Seafood to Your Life

12. Arctic char

Texture and Taste: Delicate, buttery, rich, mild and slightly sweet

Arctic char tastes like a delicious mix of trout and salmon.

"Arctic char is similar to salmon but often a bit milder," Dr. Mohr explains. "It is rich in omega-3 fats."

And, like both of those fish, it's a straightforward seafood to whip up in the kitchen. Dr. Mohr says it cooks well on a stovetop or in an oven. Its soft, flaky texture and mild taste with a touch of sweetness make Arctic char approachable and versatile.

13. Sardines

Texture and Taste: Soft, strong and briny (ocean-like)

Don't underestimate sardines. Dr. Mohr calls them a small but mighty nutritious fish to cook.

"Sardines are small but very nutrient-dense. They provide omega-3 fats, calcium and vitamin D," he explains.

You can often purchase sardines ready to eat, but it's simple to grill, bake or pan-fry them with light seasoning, such as lemon or garlic.

"The flavor is stronger than most fish, but many people enjoy the savory, slightly briny taste and soft texture," Dr. Mohr adds.

14. Haddock

Texture and Taste: Flaky, mild and slightly sweet

This cold-water North Atlantic fish is lean and low in fat, packed with protein. Haddock is similar to cod in that it's a regular choice for the "fish" in "fish and chips." But haddock tends to be firmer, making it a better pick if you want fried fish. It's easy to bake and add to chowders, too, thanks to its subtly sweet, mild flavor.

15. Walleye

Texture and Taste: Flaky, delicate, slightly sweet and mild

A top pick among fish fanatics for "best freshwater fish," walleye tastes clean and doesn't have a "fishy aftertaste." Its flaky, firm texture gives it a rich, buttery mouthfeel, though. Sometimes compared to sole in terms of taste and texture, this North American fish shines when pan-fried, baked or grilled. These methods bring out the best in its delicate taste.

16. Catfish

Texture and Taste: Firm, mild and slightly sweet

Catfish is considered one of the lowest-mercury fish, making it a top recommendation for pregnant people and children (check with your own healthcare team first, though). It's also on the lower-calorie end but high in omega-3 fatty acids. It's versatile to boot-fry, bake or grill catfish for a swoon-worthy seafood dinner.

17. Red snapper

Texture and Taste: Firm, light, sweet, mild and nutty

Red snapper is versatile, largely because of its moist, sweet (if slightly nutty) taste that's not overly "fishy." It has a pinkish-white, lean fish that keeps its shape when grilled, baked, poached or pan-seared, especially with light seasoning such as lemon or herbs.

Expect the flesh to turn opaque white when it's finished.

Related: Get Dinner on the Table Fast With This Pan-Fried Red Snapper, Dipping Sauce and Steamed Rice

18. Monkfish

Texture and Taste: Firm, mild and sweet

Poor man's lobster? Puh-leeze. Monkfish is lean and holds its shape much better than other white fish, so it's excellent for throwing into stews, roasting or grilling. Firm, dense and white, monkfish dishes shine thanks to the fish's mild but sweet taste. The clean, mild flavor makes monkfish the perfect canvas for pungent seasonings, like garlic.

19. White perch

Texture and Taste: Lean, firm, moist, flaky and mild

Delicate yet firm, white perch, a temperate bass family member, are found in freshwater and Atlantic coast estuaries. The white fish is flaky and has a clean taste, making perch a fine option for pan-frying or baking at home. White perch also plays well with all the fixings in tacos.

20. Sole

Texture and Taste: Fine, lean, delicate, flaky and mild

Sole has a mild, delicate flavor similar to that of flounder or trout, but it may be even milder. Sole is a white fish that stays white, even when cooked. Its taste and fine, flaky texture make sole simple to pan-fry. Sole will net you plenty of nutrients, including vitamin B12 and selenium.

21. Anchovies

Texture and Taste: Tender, silky, slightly firm, oily and strong

Anchovies' strong taste steals the show. It's a commonly used oily fish in Italian dishes, like pasta. These fish are firm, but can taste soft and delicate if heated. You can find canned anchovies, making them a budget-friendly seafood option.

Types of White Fish To Eat

There are several different types of white fish that you can eat. A few popular options include:

Tilapia
Cod
Halibut
Mahi-Mahi
Sea bass
Flounder
Haddock
Walleye
Catfish
Red snapper
Monkfish
White perch
Sole

Up Next:

Sources:

Destini Moody, RD, CSSD, LD, a registered dietitian at VNutrition
Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews
Cooking at Home: A Strategy to Comply With U.S. Dietary Guidelines at No Extra Cost. American Journal of Preventive Medicine.
Home Meal Preparation: A Powerful Medical Intervention. American Journal of Lifestyle Medicine.
Fish and Omega-3 Fatty Acids. American Heart Association.
Association of Oily and Nonoily Fish Consumption and Fish Oil Supplements With Incident Type 2 Diabetes: A Large Population-Based Prospective Study. Diabetes Care.
Effect of selenium supplementation on inflammatory markers and joint symptoms in patients with rheumatoid arthritis: A meta-analysis and systematic review. Journal of Trace Elements in Medicine and Biology.
EPA-FDA Advice about Eating Fish and Shellfish. EPA.

This story was originally published April 26, 2026 at 1:17 PM.