If you’re like most Americans, you consume nearly 70 pounds of beef per year and only 15 pounds of fish. In addition to being a great source of protein, fish is a rich source of many other nutrients, including a compound found in few other foods that is absolutely essential for your body to function. Here’s what you need to know to up your intake.

Fish vary considerably in flavor and texture. If you’re not fond of one type, there are many others to try. Fish also vary in their nutritional makeup, and there can even be variation within species based on the time of harvest. In general, all fish supply considerable amounts of protein, iron, the B vitamins and vitamins E, A and K. Perhaps most significantly, fatty fish is one of the few dietary sources of omega-3 fatty acids.

What are omega-3s, and why do I need them?

Omega-3s are a type of essential fatty acid—and essential means that the body requires it, but it cannot manufacture it. Omega-3s are found in canola oil, walnuts, soybeans, flaxseed oil and fish, but those that are found in fish are known as long-chain omega-3s, which researchers suspect may protect against coronary heart disease.¹ All omega-3s help to prevent hypertension, reduce triglycerides and relieve symptoms associated with autoimmune diseases like rheumatoid arthritis and psoriasis.

Which fish are richest in omega-3s?

Here are the Omega-3 Top Ten. All amounts of omega-3 are in grams based on a 6-ounce cooked serving, except where noted.

Atlantic salmon, farmed	3.7 g
Atlantic salmon, wild	3.1 g
Sardines in oil (3 ounces)	2.8 g
Coho salmon, farmed	2.2 g
Rainbow trout, farmed	2.0 g
Coho salmon, wild	1.8 g
Herring, kippered (3 ounces)	1.8 g
Rainbow trout, wild	1.7 g
Swordfish	1.4 g
Sardines in tomato sauce (3 ounces)	1.4 g

Omega-3s are also found in mackerel, tuna, eel and cod.

It looks like farmed and wild fish are different nutritionally. Are there other differences that should make me look for one over the other?

As the demand for fish has increased, aquaculture, or farm-raising fish, has exploded in popularity. Aquaculture allows fish to be sold year-round at consistent prices. By controlling the fishes’ diets, farmers can maintain consistency in the fishes’ flavor and appearance, as well as increase levels of certain nutrients. Most farm-raised fish is safe to eat; the Environmental Protection Agency monitors aquaculture closely, and a three-year study shows that fish grown in aquaculture facilities is very low in pesticides and metals.²

However, farm-raised fish are kept in pens. These pens can be crowded, and fish may be fed antibiotics to prevent infections. In addition, researchers are experimenting with growth hormones that would bring farm-raised fish to maturity, and to market, sooner.

How can I be sure the fish I eat is safe?

The most important rule in buying fish is to purchase it from a reputable store with a high turnover and trustworthy suppliers. Fish is much more perishable than meat and must be handled properly and stored carefully. Stores should display fish on ice—if the fish is sitting in pools of water or melted ice, buy elsewhere. Refrigerate fish immediately when you get it home, and try to cook it the day you buy it.

Fish that live a long time, grow to large size and are higher on the food chain, such as swordfish, tuna and shark, may be exposed to PCBs, mercury and other toxins that can accumulate over time. To minimize your risk of exposure to these harmful chemicals, eat a variety of fish, and limit consumption of these fish to no more than 12 ounces per week (this is especially important for pregnant women).

What about canned fish?

Canned fish is an ideal pantry staple. You probably have a few cans of tuna on the shelf, but keep salmon on hand for salads, croquettes and dishes like Salmon-Stuffed Zucchini. Canned salmon is higher in calcium than milk. Mash the soft bones with a fork and you’ll get 225 milligrams of this mineral per 3½-ounce serving. Canned sardines are even higher in calcium: Three ounces supply 325 milligrams. Four ounces of milk? A mere 150 milligrams.

Isn’t fish tricky to cook?

Not in the least. Fish cooks quickly, so it’s ideal for hectic weeknight suppers. If you have only 15 or 20 minutes, try Cajun Blackened Tuna, Pan-Fried Trout with Bacon or Baked Salmon with Bok Choy. If you have a little more time, Broiled Salmon with Maple-Mustard Glaze and Grilled Fish with Olive Butter can be on the table in 30 minutes.

Martha Schueneman is a certified culinary professional and a writer who specializes in food and nutrition. Until recently she was senior editor at Reader’s Digest Illustrated Reference Books, where she managed the cookbook publishing program.