These 5 Protein-Packed Fish Are Healthier and Cheaper Than Salmon originally appeared on Men’s Fitness.
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The fish sold in your local market can be broken down into two basic categories: Flat fish, like flounder, sole, and halibut, which have lean, white flesh and a delicate flavor, and are ideal for fish novices; and round fish, which are broken down by their relative richness.
There’s oily fish—dinner-party staples like salmon, trout, and mackerel, which have sharper tastes that fish connoisseurs love—and leaner white fish, like sea bass, cod, snapper, haddock, and tilapia, which are milder and more versatile.
Taking into consideration taste, health benefits, and price, which fish lend themselves to the most foolproof cooking?
“As delicious as expensive fish like tuna, swordfish, and halibut can be, there are always other species available that are equally delicious, and oftentimes a fraction of the price,” says Ian MacGregor, CEO of New York City’s The Lobster Place.
We asked the experts to help us find five of the healthiest fish in the supermarket that will also give you the best bang for your buck.
Related: Cook Tinned Fish to Level Up Your High-Protein Meals
Hake and Skate
If you like your fish mild and sweet, go for hake or skate. Hake is a sweet, flaky fish that can hold its own against the more-popular cod. Skate is a stingless ray whose meat comes from its “wings”.
“Folks tend to stay away from skate due to its stringy appearance,” says MacGregor, “but flavor-wise it stacks up against any sole or flounder, and is always at a far better price than 95 percent of the fish in the case.”
Spanish Mackerel and Arctic Char
If you prefer your fish darker and oilier—and, if you’re a lifter, you should since they come jammed with more omega-3s—then MacGregor recommends Spanish mackerel. It’s a mild-tasting fish that’s high in omega-3s and vitamin D, and is more elegant than beefy tuna steaks.
“It’s one of our favorites,” he says. “It’s consistently available and versatile: You can bake, broil, poach, or grill it; it stands up to almost any sauce; and it’s delicious just sprinkled with sea salt and lemon.”
He also likes Arctic char, a cold-water relative to salmon and lake trout.
“It’s one of those fish that’s in perfect balance, with a unique fatty texture and a sweet, mild flavor,” he explains. “And to top things off, it has a delicious skin that becomes perfectly crisp when pan-seared or grilled.”
Alaska Black Cod
If you’re going crazy and price is no option, according to Jacob Willner of Chicago’s famed Isaacson & Stein fish company, Alaska black cod—also called “sable” or “sablefish”—is the way to go.
Fillets can cost $25 to $35, but they’re well worth it, he says.
“It has a rich flavor and a fantastic buttery texture, it can be cooked many different ways, and it’s very plentiful in fatty acids.”
Related: The Best High-Protein Meal Delivery, According to Dietitians
These 5 Protein-Packed Fish Are Healthier and Cheaper Than Salmon first appeared on Men’s Fitness on Jul 17, 2025
This story was originally reported by Men’s Fitness on Jul 17, 2025, where it first appeared.