It is not like before, when we were told fish is good for you and we would go out and buy the fish that our whole family likes to eat. Today there are many concerns as with the developments that have taken place in today’s world also have developed some concerns. This includes finding out whether the fish is heart healthy, checking on the mercury levels and also checking on the source of the fish.
But do not despair, fish is still a healthy option as long as you make your choices wisely and we will help you in this regard. We have listed out 11 options for you and these are good for you as per the Monterey Bay Aquarium’s seafood watch program and the Environmental Defense Fund’s seafood selectors. The fish in this list are rich sources of Omega 3 and are also low in as far as contaminants are concerned. They also happen to have been cultivated in a manner that is friendly to the environment.
Being harvested in an environmentally friendly manner means that they have been produced by the use of sustainable fishing techniques out in the wild in ways that do not deplete the stocks of the fish that is being targeted or the other species. Or using aquaculture practices that aim at not polluting the environs and also not allowing the farmed fish to move away into the wild. Though ideally speaking the fish that are caught in the wild are better but in some ways the farms are more sustainable. The way that you cook the fish that you buy will also affect how fattening it is going to be and thereby how healthy it is.
- Alaskan Wild Salmon: These come in fresh form as well as frozen and canned. All three are good. When it comes to wild salmon you will find that it is more expensive than the ones that are farmed. But salmon farming and the techniques used in it lead to spreading of disease and parasites to other wild fish, so beware of this
- Arctic Char: The farming of this species do not result in contamination and this means you can pick out the ones that are farmed as well as the ones caught from the wild. Normally you will see it named as iwana.
- Atlantic Mackerel: In general Mackerel is one fish that is known to be quite hardy which means that ones caught in the wild are good. But EDF cautions that you consume this fish in limits as far as the king and Spanish types of mackerel are concerned due to problems with contamination from mercury. You are safer with the Atlantic mackerel on the whole
- Sardines: These are really small fish and are sourced from the Pacific where the population has gone up. Due to their smaller size the worries with regard to mercury are lower than those of the bigger fish, making it safer to eat.
- Sablefish/Black Cod: In this type of fish you are safer to stick to the ones that come from the waters of British Columbia and Alaska. This is so because the practices used for fishing here are likely to ensure that other species are not caught accidentally.
- Anchovies: This species of the Anchovies do not matter, they are good say the authorities. This is so due to the fast reproduction of these fish which ensures they are not threatened. Plus their smaller size ensures lesser chances of contamination occurring.
- Oysters: Most of the oysters are produced via farming operations. Normally they are managed well to ensure that the impact on the environment is negligible. This means that the farmed variety of oysters are pretty safe. In sushi bars, the oysters are also known as kaki
- Rainbow Trout: Since trout from the Great Lakes have been fished out to a large extent, Seafood Watch says that the farmed rainbow trout or the golden trout is the better choice. Due to the occurrence of moderate PCB contamination, caution is advised in as far as kids eating this fish are concerned. On an average not more than 2-3 meals every 4 weeks are recommended.
- Albacore Tuna: This fish is good as long as it comes caught from the Canadian or US based fisheries. This is so because they take care to ensure other species are not caught by them. Children below the age of 6 should not be given more than 3 meals of this in a month as there is a chance of moderate mercury contamination.
- Mussels: Most of the mussels raised in farms are done so in an manner that is responsible towards the environment. As a matter of fact when done well this can benefit the environment.
- Pacific Halibut: This fish can also be consumed when it comes from US and Canada based fisheries.