How often are you eating fish? Be honest, we will not judge. On average, Americans consume half of the recommended serving size based on U.S. dietary guidelines. In fact, the American Heart Association strongly urges adults to eat fish at least twice a week.

Fish is lean and features key nutrients to healthy living including protein, selenium, vitamin D, vitamin B-12 and most importantly, omega-3 fatty acids. This helps reduce the risk for cardiovascular disease, as well as a number of other heart-related illnesses.

Plus, fish is the ultimate brain food! No, really, it is. Research has shown us the fatty and amino acids in certain types of fish can improve the health and functionality of your brain.

Now through Easter Sunday, you can bet on churches organizations and restaurants serving up their best seafood specials. With so many options, which fish are the tastiest and healthiest for you? That’s where we come in. Here’s our list highlighting the best of the best.


Whether it’s fresh, frozen or the canned variety, salmon is great for your overall diet. The question is, “Which is the better option?” Farmed salmon is significantly cheaper than wild salmon and features slightly more omega-3 fatty acids. However, wild salmon contains more vitamins and minerals, and less saturated fat and calories per serving.


This flaky white fish is a great source of phosphorus, niacin and vitamin B-12. In case you’re wondering, phosphorous is the second most plentiful mineral in your body behind calcium. It severs many functions such as building strong bones and teeth, filtering waste and repairing tissue and cells. Cod is lean as a three ounce cooked portion has only one gram of fat and comes in under 90 calories. Feeling nervous? The vitamin B-12 helps turn the macronutrients you eat into energy, which is vital for keeping nerves working properly.


This freshwater fish native to most of Canada and the northern United States is free of carbohydrates and contains only 101 calories when grilled. Each serving provides 120 milligrams of calcium, or 12 percent of the daily value. As a result, walleye is an excellent alternative to milk, cheese and yogurt for people who are lactose intolerant or do not like dairy products.


Sardines are a delicious healthy snack with a single serving around 23 grams of protein with omega-3 fatty acids, calcium, iron and potassium and about 200 calories. These little guys do not come with the mercury worries and other toxins that accumulate in fish higher up the food chain.


Okay, an oyster is not a type of fish, but does contain many wonderful benefits that provide the human body with unique nutrients and minerals. Oysters can help with weight loss, boost metabolic activity, lower cholesterol levels and promote healthy growth. Plus, they are a hit at the sushi bar!

We love to have you for lunch and dinner! Throughout the Lenten season, visit us at Blue Wolf Tavern and experience the best in seafood with our selection of fresh and mouth-watering dishes.