Can You Eat Fish on the Carnivore Diet?

Yes, fish is not only allowed on the carnivore diet but is one of the most nutritionally valuable foods you can eat. Fish provides high-quality protein, essential omega-3 fatty acids, and a range of vitamins and minerals that complement a red meat-based diet perfectly. Including fish in your carnivore rotation is one of the best decisions you can make for your health.

Why Is Fish So Beneficial on the Carnivore Diet?

Fish brings something to the carnivore diet that red meat cannot provide in abundance: long-chain omega-3 fatty acids (EPA and DHA). These fats play critical roles in brain function, heart health, and managing inflammation.

While beef, lamb, and pork provide excellent nutrition, they are relatively low in omega-3s. Fish fills this gap perfectly. A single serving of wild salmon provides roughly 2 grams of combined EPA and DHA, which exceeds most daily intake recommendations.

Beyond omega-3s, fish offers:

• Vitamin D: Fatty fish is one of the few significant dietary sources of vitamin D, which many people are deficient in.
• Selenium: Important for thyroid function and antioxidant defense.
• Iodine: Essential for thyroid health, found abundantly in ocean fish.
• B12: Comparable to red meat in many species.

Which Fish Are Best for the Carnivore Diet?

Prioritize fatty fish over lean fish for the same reason you choose fattier cuts of meat: you need fat for energy on carnivore.

Top-tier fatty fish:

• Salmon (wild-caught): The king of carnivore fish. Rich in omega-3s, vitamin D, and astaxanthin. Read our full guide on salmon on the carnivore diet.
• Sardines: Affordable, sustainable, and packed with omega-3s plus calcium from the bones. Low in mercury due to their small size and short lifespan.
• Mackerel: Extremely high in omega-3s. Atlantic mackerel is lower in mercury than king mackerel.
• Herring: Similar nutritional profile to sardines. Excellent smoked or pickled (check ingredients).

Good supporting choices:

• Trout: A freshwater option with solid omega-3 content.
• Anchovies: Tiny but nutrient-dense. Great for adding to dishes.
• Tuna: Good protein source but moderate mercury. Choose skipjack over albacore for lower mercury.

Leaner fish (eat with added fat):

• Cod: Very lean white fish. Cook in butter or pair with fattier foods.
• Halibut: Lean but flavorful. Needs butter or another fat source.
• Shrimp: Low in fat but still carnivore-approved. See our shrimp guide.

Should You Worry About Mercury in Fish?

Mercury concerns are real but often overstated. Here is the practical breakdown:

Lower mercury (eat freely): Salmon, sardines, anchovies, herring, trout, shrimp, pollock

Moderate mercury (eat regularly but not daily): Tuna (canned light), halibut, snapper, cod

Higher mercury (limit to once per week): Albacore tuna, swordfish, king mackerel, tilefish, shark

The fish that are best for carnivore (salmon, sardines, mackerel) happen to be among the lowest in mercury. Selenium, which is abundant in fish, also helps your body process and eliminate mercury. Eating a varied selection of fish naturally manages mercury exposure.

How to Prepare Fish on the Carnivore Diet

Fish is quick to cook and needs minimal preparation:

• Pan-seared salmon: Salt the fillet, cook skin-side down in butter for 5 minutes, flip and cook 3 more minutes. The skin should be crispy.
• Canned sardines: Open the can, eat directly or warm in a pan. This is the easiest carnivore meal you can make.
• Baked cod in butter: Place cod fillets in a baking dish, top with generous butter and salt, bake at 400 degrees for 12-15 minutes.
• Smoked salmon: Buy pre-made and eat as a snack or meal component. Check ingredients for added sugar.
• Grilled whole fish: Salt a whole trout or branzino, grill over medium heat for 5-7 minutes per side.

Butter is the ideal cooking fat for fish on carnivore. It complements the flavor of virtually every fish species and adds the extra fat that leaner fish need.

How Does Fish Fit Into a Carnivore Meal Plan?

Most successful carnivore dieters use the following framework:

1. Foundation (daily): Beef in various forms — steaks, ground beef, roasts
2. Regular rotation (2-3x weekly): Fish, especially fatty varieties
3. Supporting meats (as desired): Chicken, pork, lamb
4. Nutrient boosters (weekly): Organ meats like beef liver

Fish works perfectly as a lunch option when you are having beef for dinner. A can of sardines with some butter is a fast, nutrient-dense midday meal that takes zero preparation.

Can You Do Carnivore With Mostly Fish?

Technically yes, but it is not recommended as your sole protein source. Fish is lower in certain nutrients that red meat provides abundantly, including iron, zinc, and B12 (for most species). A fish-heavy approach also tends to be lower in total calories, which can make it difficult to eat enough.

The best approach is using fish to complement a red meat foundation. This gives you the broad spectrum of nutrients from beef plus the omega-3 benefits that only fish can provide efficiently.

Fish is one of the most valuable foods you can add to your carnivore diet. For a complete list of approved animal foods, visit our carnivore diet foods hub page.