But whether you love it or hate it, eating it can be good for you. Fish is one of the leanest sources of protein you can eat. Fish isn't fat-free. But instead of being high in saturated fats, the type linked to an increased risk of heart disease, fish contains omega-3 fatty acids. This type of polyunsaturated fat seems to protect against heart disease.
Fish also can be a good source of monounsaturated fats.
These fats may help lower blood cholesterol and are resistant to oxidation. Over time, oxidation speeds the buildup of cholesterol and other fatty deposits that narrow arteries, increasing your risk of heart attack or stroke. Here's a breakdown of total fat, saturated fat and monunsaturated fat in several popular varieties of fish. Unless otherwise noted, all measures are for a 3-ounce serving of cooked fish. In general, nearly all of these fish are low in saturated fat.