There's quite a bit more to fish but some good guidelines:
[1] For a fish that is higher in fat, add salmon or swordfish to your diet 1x or twice a week, this should be sufficient and not much more is needed than that for a standard healthy diet that is conducive to building muscle, especially if you are not doing any extreme dieting.
Regarding salmon, the biggest distinction for a consumer is whether or not it is Pacific salmon or Atlantic.
First, wild-caught Atlantic salmon is not available on the market, any Atlantic salmon is farm raised and usually organic. You can, however, find plenty of wild-caught Pacific sockeye salmon, this stuff is actually a better product IMO because it's quite a bit leaner than Atlantic salmon, but people prefer the flavor and fattiness you get from Atlantic salmon. This stuff comes from Alaska and since you are on the west coast it shouldn't be too costly compared to organic salmon (Atlantic).
One of the major suppliers of pacific sockeye has a really good packaging/freezing method that keeps them super fresh for a frozen product (Dreamfreeze is the name of the tech IIRC).
I prefer to oven bake these, especially if you are not an experienced seafood cook, the skin can be temperamental if you aren't using a good cooking surface. Some simple herbs and seasonings are all you need to get this tasting good.
[2] Tuna steaks and tuna loins are a good option. You can eat these raw if they are fresh enough, ask the fish market guys if you can eat it raw and if it's not fresh enough they will usually cut you a fresh slice from their freezer. Usually comes from the Philippines, pretty tasty stuff raw, used for Sushimi etc, you can grill it or fry it as well but try to keep the inside raw.
These are pretty expensive as well. 20-30$ for a lb. You can get pretty creative and make a rice bowl with jasmine or sticky rice cooked with vinegar with finely sliced tuna steak mixed in, almost like a sushimi bowl.
[3] White/lean fish: you can ignore this if you are not a big fish eater, but they are pretty prevalent because people feel the need to implement absurd amounts of white fish when they are doing extreme dieting. I find this unnecessary but if you want a good white meat fish, you have a few options.
Tilapia: tilapia is a "junk fish" imo, just get the farm-raised stuff, no one is doing wild caught for this, except maybe at an asian grocer, but you don't want a whole fucking tilapia - trust me.
Icelandic Cod: this is the best of the best imo for lean fish, better than tilapia, much leaner, a good price is $15 for a lb of this and it's fucking delicious.
Icelandic Haddock: the cod is a bit better and leaner imo, but this is a good option. Note there is also Atlantic Haddock, which is inferior, fattier, and the meat doesn't look as good.
If you are trying to be cognizant of your purchasing habits, the Vancouver Aquarium has a system called OceanWise that they created so that consumers can use to make sustainable purchases when it comes to seafood, you can look for and ask for that at markets.
You can find businesses near you that use this system at the link below:
Find an Ocean Wise Partner - Ocean Wise
EDIT: One last thing regarding eating raw fish, this depends on your individual tolerance and even a fresh cut can lead to foodborne illnesses if you don't tolerate it well, if you are going to experiment with this, stick to tuna loins at first that are super fresh, shouldn't have any white or grey lines or breaks in the cut, should be red/pink all over for optimal freshness. Keep it on ice when you take it home and don't keep it for longer than a day or two.
That said, if your tolerance is good and the source is fresh enough, you can do a lot of raw if you are keen to.
Most people find cooking fish to be pretty intimidating or challenging so there's no shame in being cautious, its not the easiest thing to work with but fish is delicious and it's fun to freak people out by eating raw fish just to fuck with them or chasing them with an entire organic salmon (or halibut, ideally something with teeth, whatever) until they cower into a corner and start crying.
Fish is fun c:
premeditated
