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.

Good Alternative

Caviar, Sturgeon (U.S. farmed)
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Environmentally benign

Clams (wild)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Destructive harvest

Cod (Pacific- US trawled)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Abundant/Destructive harvest

Crab (Blue, king-US, Snow)
Health Concerns: Blue Crab- PCB contamination
Omega-3s: Modest
Harvest Notes: Overfished

Flounders, Soles (Pacific)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Overfished

Herring (Atlantic)
Healthy Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Possibly overfished

Lobster (Maine/American)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Regionally overfished

Mahi Mahi/Dolphinfish (US)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Possible destructive harvest /Overfished

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

Pollock (Alaska wild)
Health Concerns: No advisory
Omega-3s: Good
Harvest Notes: Possible destructive harvest

Sablefish/Black Cod (CA, OR and WA)
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Overfished/possibly destructive harvest

Salmon (WA wild)
Health Concerns: Advisory due to high levels of PCBs
Omega-3s: Rich
Harvest Notes: Destructive harvest/Historic overfishing

Scallops (Sea)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Abundant/Destructive harvest

Shrimp (US, Canada)
Health Concerns: No advisory
Omega-3s: Good
Harvest Notes: Destructive harvest

Squid
Health Concerns: No advisory
Omega-3s: Good
Harvest Notes: Abundance varies

Swai, Basa (farmed)
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Destructive harvest concerns

Swordfish (US)
Health Concerns: Mercury contamination
Omega-3s: Very Good
Harvest Notes: Regional destructive harvest

Tilapia (Central America, farmed)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Destructive harvest

Tuna (Bigeye, Yellowfin- troll/pole)
Health Concerns: Mercury contamination
Omega-3s: Very good
Harvest Notes: Overfished/Regional destructive harvest

Tuna (Canned white/Albacore- troll/pole except US and BC)
Health Concerns: Mercury contamination
Omega-3s: Very good
Harvest Notes: Abundant

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