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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.

Avoid

Caviar, Sturgeon (imported wild)
Health Concerns: PCB and mercury contamination
Harvest Notes: Severely overfished

Chilean Sea Bass/Toothfish
Health Concerns: Mercury contamination
Harvest Notes: Severely overfished/Destructive harvest

Cobia (imported farmed)
Health Concerns: No advisory
Harvest Notes: Destructive harvest

Cod (Atlantic, imported Pacific)
Health Concerns: No advisory
Harvest Notes: Severely overfished/Destructive harvest

Flounders, Halibut, Soles (Atlantic)
Health Concerns: Summer and Winter Atlantic- PCB contamination
Harvest Notes: Severely overfished

Groupers
Health Concerns: Mercury contamination
Harvest Notes: Severely overfished

Lobster (spiny- Brazil)
Health Concerns: No advisory
Harvest Notes: Overfished

Mahi Mahi/Dolphinfish (imported)
Health Concerns: No advisory
Harvest Notes: Possible overfishing

Marlin (Blue- imported, Striped)
Health Concerns: Mercury contamination
Harvest Notes: Possible overfishing

Monkfish
Health Concerns: No advisory
Harvest Notes: Destructive harvest

Orange Roughy
Health Concerns: Mercury contamination
Harvest Notes: Severely overfished/Destructive harvest

Salmon (CA, OR wild)
Health Concerns: No advisory
Harvest Notes: Overfished/Destructive harvest

Salmon (farmed, including Atlantic)
Health Concerns: PCB contamination
Harvest Notes: Destructive harvest

Sharks, Skates
Health Concerns: Mercury and PCB contamination
Harvest Notes: Severely overfished

Shrimp (imported)
Health Concerns: No advisory
Harvest Notes: Destructive harvest

Snapper (red)
Health Concerns: No advisory
Harvest Notes: Severely overfished

Swordfish (imported)
Health Concerns: Mercury contamination
Harvest Notes: Regionally overfished/Destructive harvest

Tilapia (Asia farmed)
Health Concerns: No advisory
Harvest Notes: Destructive harvest

Tuna (Albacore, Bigeye, Yellowfin- longline)
Health Concerns: Mercury contamination
Harvest Notes: Destructive harvest

Tuna (Bluefin and Tongol)
Health concerns: Bluefin- Mercury and PCB contamination
Harvest Notes: Overfishing/Destructive harvest

Tuna (Canned- except troll/pole)
Health Concerns: Mercury contamination
Harvest Notes: Destructive harvest

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