Essential EatingWell Seafood Guide

Best Choices

Arctic Char (farmed)
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Environmentally benign

Barramundi (US farmed)
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Environmentally benign

Catfish (US farmed)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Environmentally benign

Clams (farmed)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Environmentally benign

Cobia (US farmed)
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Environmentally benign

Cod (Pacific- Alaska longline)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Environmentally benign

Crab (Dungeness, Stone)
Healthy Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Sustainable

Halibut (Pacific)
Health Concerns: No advisory
Omega-3s: Good
Harvest Notes: Abundant

Lobster (Spiny- US)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Environmentally benign

Mussels (farmed)
Health Concerns: No advisory
Omega-3s: Good
Harvest Notes: Environmentally benign

Oysters (farmed)
Health Concerns: No advisory
Omega-3s: Very good
Harvest Notes: Sustainable

Sablefish/Blackcod (Alaska or BC)
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Sustainable

Salmon (Alaska wild)
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Sustainable

Scallops (farmed off-bottom)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Environmentally benign

Shrimp (Pink- OR)
Health Concerns: No advisory
Omega-3s: Good
Harvest Notes: Sustainable

Striped bass (farmed or wild)
Health Concerns: Wild- PCB contamination
Omega-3s: Very good
Harvest Notes: Sustainable

Tilapia (U.S. Farmed)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Environmentally benign (U.S.), ecologically destructive (foreign)

Trout (Rainbow, farmed)
Health Concerns: No advisory
Omega-3s: Very good
Harvest Notes: Environmentally benign

Tuna (albacore including canned white tuna- troll/pole, US and BC)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Mostly abundant

Tuna (Skipjack including canned light tuna- troll/pole)
Health Concerns: Mercury contamination
Omega-3s: Rich
Harvest Notes: Mostly abundant