Though commonly considered tuna -- and similar to a small tuna in appearance --, yellowtail tuna actually belong to the amberjack species. Yellowtail are fast-swimming predatory fish common in U.S. Pacific Ocean waters. The flesh is lighter than tuna, but yellowtail has a similar firm, meaty texture.

Baking fish is a simple and straightforward cooking method. Once the fish has been scaled, cleaned and filleted, bake it in the oven according to your favorite recipe. When you don’t have a recipe to follow, determine oven temperature and cooking time based on a few factors.

Pacific cod is a lean, mild fish that comes from marine fisheries, rather than being farmed. Pacific cod is a good source of vitamin B-12, niacin, protein and omega-3 fatty acids. Pacific cod fillets can be cooked by pan-frying, deep-frying, grilling, sauteing, baking and roasting.

Albacore tuna steak is a good source of lean protein and contains omega-3 fatty acids, which can help protect you against stroke and heart attack. A properly cooked albacore tuna steak can be delicious, but you should limit your consumption of this fish.

Salmon, a fatty fish promoted for its high omega-3 fatty acid content, can be purchased fresh or frozen.

Mahi-mahi, also called dolphinfish, is a fairly oily fish with a firm and meaty texture. You can use several techniques to cook it on a stove, oven or on the grill. When using the stove, you can pan-grill or sauteed mahi-mahi fillets or steaks.

Salmon is among the top five consumed fish species in the United States. The salmon steak is a versatile cooking ingredient. The mildly sweet, pink flesh stands up well to grilling, broiling and pan searing.

Swordfish is so named because of an upper jaw that extends straight out to form a long point or “sword.” Swordfish are hard fighters and routinely exceed 100 lbs. Swordfish steaks are on the menu at many high-end restaurants as an exotic selection.

Even if you have frozen cod and limited time, you can still make a complete — and impressive — meal. Most recipes and chefs suggest you thaw cod before cooking it in the oven. However, if you are strapped for time, you can still bake frozen cod without waiting hours for the fish to thaw.

Fish is an excellent source of protein and omega-3 fatty acids. Americans don’t get nearly enough omega-3 fatty acids or fish in their diet. We do love our fried foods, though, so when we do eat fish, chances are it has been fried. If you’re going to fry your fish, canola is one of the better oils to use.

Choosing fish for your entree is smart -- until it's salted, breaded and fried. For the healthiest fish preparation, start by selecting a sustainable fillet. The Monterey Bay Aquarium's Seafood Watch notes U.S. catfish, Alaskan salmon, U.S.-farmed rainbow trout and Pacific halibut as some of the top options.

The American Heart Association recommends eating two servings of fish per week and choosing mainly fatty fish that contain omega-3 fats. This can help you to meet your recommended intake of 7 to 11 g of omega-3 fats per week.