Fish can be an excellent addition to a healthy diet, since many types are rich in omega-3 fatty acids and offer a source of lean protein that is lower in saturated fat than most types of meat and poultry.
On the other hand, various types of fish can be extremely high in mercury, a buildup of which may cause cardiovascular and neurological disease.
Read on to find out which fish you should be adding to your plate, and which you may want to toss back into the ocean.
The Best Fish to Eat
Salmon. A 2010 study on the benefits and risks of different types of fish named salmon as extremely high in Omega-3s and low in mercury. If you have a number of salmon options to choose from, go with a wild-caught Alaskan salmon or a tank-farmed Coho salmon, and stay away from farmed Atlantic salmon.
Albacore tuna. Although some types of tuna can have extremely high levels of mercury, troll- or pole-caught albacore tuna caught in the Pacific Ocean is a safe bet, according to Seafood Watch.
Oysters. One serving of oysters contains 300 mg of Omega-3s and about a third of the daily recommended amount of iron. Even better, oysters are super sustainable and can even help improve local marine ecosystems, so you’re helping the environment while helping yourself!
Sardines. Wild-caught sardines are super inexpensive, and contain more Omega-3 fatty acids in a three-ounce serving than fish like tuna and salmon. Plus, sardines are extremely high in vitamin D. Stick to Pacific sardines if sustainable farming is a concern for you.
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