Look for sustainable fish varieties. Fish should be fresh and shouldn't have a strong "fishy" odor. In general look for wild caught varieties instead of farm-raised. I highly recommend checking out http://www.seafoodwatch.org/ or thier app (The Seafood Watch) to learn more about sustainable seafood!
The benefits of fish in the diet is well studied and accepted. Not only is it a great source of lean protein, but it contributes healthy omega 3 fatty acids to the diet. The typical American diet is often low in omega 3 fatty acids and higher in the less healthier omega 6 fats (not a good combo)! Increasing the amount of omega 3s in your diet is beneficial in decreasing inflammation and may decrease your risk for heart disease and dementia. If you are trying to increase the fish in your diet aim for 1-2 times per week.
1 1/4 pounds fresh or frozen haddock
3 cloves fresh garlic, minced
2 Tbsp olive oil
2 Tbsp lemon juice
1/2 cup halved grape tomatoes
1/4 cup pitted kalamata olives, halved
1/4 cup drained capers
Black pepper, to taste
1. Preheat the oven to 350.
2. Mix the garlic, olive oil, and lemon juice in a small bowl. Set aside.
3. Place the fish on a large piece of tinfoil and drizzle olive/lemon mixture over the top. Spread the remaining ingredients on top of the fish and fold the tin foil into a packet.
4. Cook for ~20 minutes, until the fish flakes easily with a fork.