Although increasing your intake of any fish is beneficial, nutritionists suggest that when you have a choice, select fish high in omega-3 oils. Here’s how some common fish rank in omega-3 content, from the Journal of The American Dietetic Association:
High (more than 1 gram per 3.5 ounces): Anchovy, carp, herring, mackerel, salmon, sardines, sturgeon, lake trout, tuna and whitefish.
Medium: Bass, bluefish, halibut, pompano, rainbow trout, shark, smelt.
Low: Catfish, cod, flounder, haddock, perch, pike, sea bass, snapper, sole, swordfish.