Essential EatingWell Seafood Guide

Good fish choices for your family and the planet.

Do your body good—eat fish! Fish (and all seafood) is an excellent source of lean protein and is healthy for your heart because it contains so little saturated fat—the type of fat associated with heart disease. In addition, some types of fish, particularly cold-water species like salmon, tuna, sardines and trout, are rich in omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Studies show that these omega-3 fats may reduce the risk of heart disease and may also provide other health benefits, such as helping to prevent Alzheimer’s disease and boost your mood.

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

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