What Are The 10 Best Types Of Seafood To Eat? Lexington-Based Expert Explains

Key Takeaways

• Salmon leads consumption at 3.2 pounds per person yearly and provides the highest omega-3 content among popular fish
• Shrimp accounts for nearly 40% of all seafood eaten in America due to its versatility and quick cooking time
• Wild-caught options typically offer cleaner flavors than poorly managed farmed varieties, though quality aquaculture produces excellent seafood
• Cooking methods matter significantly—steaming and baking preserve more nutrients than frying while maintaining natural flavors

Americans now consume nearly 20 pounds of seafood each year, yet most people stick to the same handful of familiar options. Understanding different types helps you discover new flavors while getting better nutritional value from your meals, whether you're dining at quality seafood restaurants or cooking at home.

Understanding Seafood Categories Makes Shopping Easier

Seafood falls into several groups that help organize the overwhelming options at markets. Knowing these categories simplifies recipe substitutions and expands your cooking possibilities.

Saltwater fish from oceans typically contain higher omega-3s because their diet includes marine algae. Species range from mild white fish to wide, oily varieties that handle bold seasonings well.

Freshwater fish from lakes and rivers generally taste milder with firmer textures. Their diet of smaller fish and insects means somewhat lower omega-3 levels compared to ocean fish.

Shellfish are split into two groups: crustaceans like shrimp have external shells and jointed legs, while mollusks like clams live in hinged shells and filter water for nutrients.

Salmon Dominates American Dinner Tables

This cold-water fish provides substantial omega-3s alongside protein and vitamins B12 and D for bone and immune health. The average person eats roughly 3.2 pounds annually, according to industry data.

Atlantic salmon makes up over ninety percent of consumption because farms produce it year-round with a milder flavor than wild varieties. Quality varies significantly between producers based on water conditions and what the fish eat during growth.

Wild species like king salmon and sockeye offer more intense flavors with firmer flesh and higher omega-3s, especially during peak seasonal runs. Their rich, slightly oily texture works for virtually any cooking method from grilling to raw preparations, adapting equally well to delicate herbs or assertive spices.

Shrimp Wins as America's Most Popular Seafood

At 5.5 pounds per person yearly, shrimp represents nearly forty percent of total seafood consumption nationwide. Quick cooking time and neutral flavor that absorbs marinades explain this popularity.

Different species bring varying qualities to your plate. Whiteleg shrimp provides consistent availability and affordability, while blue shrimp delivers firmer texture with more pronounced ocean taste for premium dishes.

Gulf white shrimp peak during spring and fall with natural sweetness that coastal communities prize. Regardless of species, shrimp cook in minutes through steaming, grilling, or sautéing, making it perfect for both weeknight meals and elegant dinners.

Canned Tuna Offers Shelf-Stable Convenience

This pantry staple requires no preparation beyond opening the can. At 2.2 pounds consumed per person annually, preserved tuna provides protein and affordability that fresh options cannot match.

The canning process uses different species with distinct characteristics. Albacore produces firm, light-colored meat with mild flavor, while skipjack yields darker flesh with a stronger taste.

Mercury content varies between types and sizes. Smaller skipjack generally contains lower levels than larger albacore that accumulate more heavy metals over longer lifespans, making species choice important for regular consumption.

Water-packed versions work well for salads where you want lean protein. Oil-packed varieties deliver richer flavor for pasta dishes, where the packing liquid itself adds depth to Mediterranean-inspired sauces.

Cod Provides Mild Flavor That Accepts Any Seasoning

This white fish established itself centuries ago when Atlantic fleets harvested massive quantities. Mild, slightly sweet flavor and flaky texture make cod exceptionally versatile without overpowering dishes.

Atlantic cod grows larger with snow-white flesh that flakes into thick, satisfying chunks. Pacific cod offers a slightly firmer texture and subtle sweetness that handles high-heat cooking particularly well, and both provide lean protein with minimal fat.

The neutral character works perfectly for fish and chips, chowders, tacos, or simple baked preparations. Firm flesh maintains structure during cooking better than more delicate varieties that tend to fall apart when handled.

Oysters Reflect Growing Interest in Sophisticated Dining

These briny mollusks entered the top ten consumed seafood list only recently. At just four ounces per person yearly—about three to four oysters—consumption remains modest but shows steady growth as appreciation spreads beyond coastal regions.

Regional varieties showcase remarkable diversity despite coming from a handful of species. East Coast oysters deliver classic salty intensity, while West Coast and Kumamoto types provide creamier, sweeter profiles that often appeal to newcomers.

The eating experience sets oysters apart from most seafood. Typically consumed raw with minimal accompaniment, they highlight natural minerality and subtle terroir from specific growing waters while delivering impressive zinc content alongside protein.

Crab Turns Meals Into Social Celebrations

This shellfish represents celebration in American food culture despite premium pricing. Consumption averages eight ounces per person yearly, with hands-on eating that transforms meals into memorable shared experiences beyond simple nutrition.

Blue crabs dominate Mid-Atlantic markets where recreational crabbing remains a cherished summer tradition. Pacific waters yield Dungeness crabs prized for sweet, tender meat needing minimal seasoning, while Alaska's snow crabs and king crabs provide substantial portions for special occasions.

Crab meat adapts to numerous preparations from refined crab cakes showcasing natural sweetness to casual boils incorporating corn, potatoes, and spicy seasonings for complete meals.

Scallops Deliver Unique Buttery Sweetness

These mollusks offer a tender yet meaty texture that distinguishes them from other shellfish options. Filtering plankton through ocean waters concentrates natural sugars that caramelize beautifully when properly seared.

Bay scallops measuring roughly half an inch provide delicate sweetness ideal for pastas and salads. Sea scallops reaching two inches offer substantial portions suitable as main course proteins, and quality ones appear slightly translucent with ivory or light pink coloring.

High heat applied briefly creates desirable golden crust while maintaining creamy interior. Overcooking produces rubbery texture that masks the subtle sweetness making these shellfish special, so technique matters significantly.

Catfish Represents Southern Traditions Gone Nationwide

This freshwater species stands as the only one among the top ten consumed seafood in America. Farm-raised catfish from domestic producers provides consistent quality and mild flavor appealing to consumers hesitant about stronger-tasting fish.

Channel catfish dominates commercial production with firm white flesh and slightly sweet taste working well in traditional fried preparations. Blue catfish grows larger and delivers meatier portions with more pronounced flavor for bolder experiences, though both types work equally well baked or grilled for leaner alternatives.

The accessibility in terms of both price and mild taste makes catfish an effective gateway seafood for building confidence with fish preparation. Mercury content remains low enough that regular inclusion in meal rotations poses minimal health concerns.

Lobster Evolved From Prison Food to Luxury Icon

This crustacean occupies a unique position despite historical origins as food for poor people and prison inmates along the New England coast. Modern consumption patterns reserve lobster for special celebrations and high-end dining experiences.

American lobster from cold North Atlantic waters provides the classic experience with firm tail meat and tender claw portions benefiting from simple steaming or boiling. Spiny lobster from warmer waters offers all-tail portions without claws, and the distinct texture sits between shrimp's firm snap and crab's flaky softness.

Rich flavor stands up to butter, garlic, and cream preparations that would overwhelm more delicate seafood. Despite its reputation as decadent special-occasion food, lobster meat contains minimal fat alongside substantial protein with good amounts of selenium and vitamin B12.

Halibut Offers Premium White Fish Experience

Thick, firm fillets maintain structure during cooking better than most alternatives. Restaurant chefs value its forgiving nature and ability to showcase various preparation techniques, though seasonal availability and careful management keep prices elevated.

Mild, slightly sweet flavor falls somewhere between cod and sea bass on the taste spectrum. It offers enough character to stand alone with simple seasonings while remaining neutral enough for assertive sauces and bold ingredients.

Dense texture requires longer cooking times than flakier fish but rewards patience with moist, satisfying portions. Nutritionally, halibut provides lean protein with impressive selenium, niacin, and vitamin B12, plus moderate omega-3 content contributing to cardiovascular health.

Cooking Methods That Preserve Nutritional Value

How you cook seafood matters as much as what you buy. Steaming is one of the healthiest options—no added fats, and it locks in moisture. Baking or roasting in parchment does the same, letting fish steam in its own juices.

Grilling brings out rich flavor through caramelization and smoke, especially with firmer or oily species. For delicate fish, a quick marinade prevents drying out. And frying? Undeniably delicious, but those crispy coatings add enough calories to save it for a treat.

The real adventure starts when you explore beyond the usual salmon and shrimp. Understanding what sets different species apart helps you match choices to your health goals, budget, and cravings—and you might just discover a new favorite that quality restaurants feature on seasonal menus to showcase their freshest catches.

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