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How to Eat More Fish—Even if You Hate Fish

November 10, 2025

Everyone knows fish is healthy. But for a lot of people, it’s also… tricky.

Maybe you don’t like the taste, or you never know what kind to buy, or it just feels like too much work to cook.

You’re not alone: Plenty of people struggle to make fish a regular part of their diet, even though they want the benefits. After all, it’s one of the best sources of omega-3 fats and high-quality protein.

This quick 5-minute article makes it easier, with simple ways to pick, prep, and cook fish so it actually tastes good—no complicated recipes or fishy smell.

Step 1: Know Your Best Options

If choosing fish feels overwhelming, it helps to sort them into a few simple categories.

Eat often: These fatty varieties are rich in omega-3s and low in pollutants like mercury, PCBs, and microplastics.

Eat sometimes: These leaner options don’t have quite as many omega-3s but still offer plenty of protein, iodine, selenium, and vitamins D and B12. Like the “eat often” picks, they’re generally low in contaminants.

Eat rarely: These species tend to have higher levels of mercury and other pollutants—and many are overfished or raised in ways that harm the environment. As a rule of thumb, the bigger and more predatory the fish, the more likely it belongs here.

To save you the detective work, the chart below highlights where common types of seafood fall.

Eat Often	Eat Sometimes	Eat Rarely
Anchovies Atlantic & Pacific chub mackerel Herring Sardines Trout (rainbow and responsibly farmed) Wild salmon (canned or fresh)	Black sea bass Catfish Clams Crab Crawfish Flounder/sole Haddock Mussels Oysters Pacific cod Sable Scallops Shrimp Small halibut Tilapia	Chilean sea bass Farmed salmon Halibut King mackerel Marlin Orange roughy Shark Swordfish Tilefish Tuna, especially albacore, bigeye, and yellowfin*

* Though it contains some mercury, canned skipjack “light” tuna is much lower in mercury than other varieties.

Step 2: Understand Your Root Cause

When you’re trying to build a new habit, it’s natural to focus on willpower. You tell yourself, I should eat more fish.

But “should” rarely turns into “doing.”

Instead of trying harder, take a step back and look deeper. One of the core principles of Functional Medicine is understanding the root cause. The same idea applies here.

Ask yourself: Why don’t I eat more fish?

If you’re like many of the people I’ve worked with, the reason usually falls into one of these buckets:

You’re not in the habit. You forget to plan for seafood by finding a recipe or add it to your shopping list.
You don’t like it. Or someone in your household doesn’t.
You’re unfamiliar with it. You’re not sure which fish you enjoy or how to buy, store, or cook it.

Once you’ve identified what’s really in the way, you’re ready for Step 3.

Step 3: Overcome Your Root Cause

How you move forward depends on what’s been holding you back. Here are simple, practical ways to tackle the three most common barriers.

▶ If you’re not in the habit of eating seafood…

Designate one day a week as “seafood day.”

Decide ahead of time exactly how you’ll eat fish on that day. For example, let’s say you choose to have fish on Fridays. Will you eat out and order a fish entree? (That counts!)

Or will you make salmon salad for lunch?

Will you buy and prepare a fish meal for dinner at home? If so, what kind of fish? When will you shop for it? What recipe will you use?

The more details you plan in advance, the more likely you’ll follow through.

Once one seafood day feels easy, add a second, then a third, using the same system.

▶ If you (or someone you live with) dislike seafood…

Take on a “find a fish I like” challenge.

Each week, try something new and keep an open mind. You might not love every attempt, and that’s fine—each taste gets you closer to discovering what works for you.

As long as you take a few bites, count it as a win. And as you complete your search, use this advice.

Start mild. White fish like cod, tilapia, halibut, sole, and trout have the gentlest flavor. Mussels, oysters, and clams can also be surprisingly approachable for people who “hate fish.”
Buy it fresh. Fish start to stink as bacteria break them down. So, the fresher the fish, the less likely it is to smell fishy. Whenever possible, cook it the day you buy it.
Try it raw. Cooking can accentuate any existing fishy smell. This is why many fish-haters are okay eating sushi, sashimi, or ceviche, even if they can’t stomach cooked fish.
Disguise it smartly. Search for recipes that combine small chunks of fish with other ingredients. For example, I like to mix mashed sardines with an assortment of spices and aromatics to form a cake. You can also mix mashed sardines or anchovies with other ground proteins, such as pasture-raised beef or chicken, to create burgers, meatballs, and other dishes. Finally, consider hiding mashed anchovies or sardines in red sauce, pesto, hummus, curry, and different sauces and dips.

▶ If you’re unfamiliar or intimidated by cooking fish…

I’ve got great news for you: Fish is one of the easiest proteins to prepare. To gain mastery, learn the following techniques.

Pan Searing: If you love food that’s crispy on the outside and tender on the inside, then this is the cooking technique for you. Heat avocado oil in a pan over medium-high heat. Use a paper or clean kitchen towel to dry the fish. (The drier the fish, the crispier it will get when cooked). Add your seasoning. Place the fish skin side down, if applicable. Cook for about 5 to 7 minutes without moving it. Then, flip it and cook for an additional 2 minutes until it reaches an internal temperature of 145℉.

Oven Roasting: This is your ticket for easy weeknight meals, as it lets you cook your entire meal on a single sheet pan. Roast a piece of your favorite fish along with any vegetables that you enjoy. Preheat your oven to 400℉. Massage a tablespoon or two of avocado oil into the fish and veggies. Sprinkle with your favorite seasonings. Cook for 10 to 25 minutes, depending on the thickness of the fish and veggies. As a rule of thumb, cook fish for 8 minutes per half-inch of thickness. Your fish is done once it reaches an internal temperature of 145℉.

Steaming: This is an easy and flavorful way to cook delicate, thin white fish. Lay your fish in the center of a piece of parchment paper. Add chopped vegetables, along with your seasonings. Then, fold the parchment around the fish and vegetables to form a pouch. Place the bundle seam side down on a baking sheet. Bake at 425°F for 12 to 15 minutes.

In addition to familiarizing yourself with cooking techniques, create an environment that makes it easier to achieve your goal of eating more fish.

Buy a fish knife and any other needed cookware. Stock your cupboard with quick fish options, such as canned wild salmon, sardines, anchovies, and mackerel. Mix them into salads or puree them into sauces, spreads, and dips.

Looking for recipes?

Here are few to get you started, but you can always search my free recipe library.

Bonus Advice: Connect with Others Who Share Your Goal.

Whatever your reason, it’s easier to eat more fish when you’re part of a community that’s doing it too. Join the Hyman Hive and check out the recipe feed—members often share meal ideas, including fish dishes. Jump into the comments, swap ideas, and let the community energy help you stay consistent.

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