The 9 healthiest fish choices for you and the environment

Are you confused about what kinds of fish are the healthiest fish to eat? You’ve heard about the benefits of fish’s omega-3 fatty acids but are also concerned about reports of fish farming pollution, mercury contamination and other pollutants that some varieties have? If you want to be both a health-conscious and environmentally conscious fish-eater, here are the healthiest fish choices for you and the environment.

Health Benefits and Risks
It’s true that research is increasingly demonstrating that some varieties of fish contain a very beneficial type of fat known as omega-3 fatty acids. These fats have been shown to help to lower blood pressure, heart rate, and other risk factors associated with heart disease as well as alleviate symptoms of depression.

However, according to the Journal of the American Medical Association, mercury (which fish absorb from water, suspended sediments, and their food) has adverse health effects and may affect the developing nervous systems of unborn babies and infants. Shark, swordfish, king mackerel, and golden bass all contain more mercury than other varieties.

Fish may also contain other contaminants, such as dioxins and polychlorinated biphenyls (PCBs). Dioxins and PCBs accumulate in fish in a similar manner as mercury, and the U.S. Environmental Protection Agency (EPA) categorizes them as likely human carcinogens.

Environmental Impact
Also worth considering is the environmental impact of the fish you buy. Some fishing techniques deplete the stock of not only target fish but of other species caught incidentally. Some fish farms pollute the environment or allow the farmed fish to escape into the wild, upsetting the delicate ecological balance.

Want to know how you can continue to enjoy fish with minimal environmental impact? The Environmental Defense Fund (EDF) can help you sort through all of the options. They offer a pocket seafood selector or sushi guide you can print out and keep with you for dining out and shopping. Both the EDF and EPA have rated these as the most healthful—not just for you, but for the ocean, too. All are high in heart-healthy omega-3s and low in contaminants, and are fish whose fishing or farming methods have minor impacts on the environment:

1. Albacore Tuna (Canada, U.S.)
2. Arctic Char (farmed)
3. Atlantic Mackerel
4. Rainbow Trout (farmed)
5. Sablefish/Black Cod (Alaska, Canada)
6. Sardines (U.S.)
7. Wild Salmon (Alaska)
8. Salmon, canned pink/sockeye
9. Oysters (farmed)

Where can you buy it?
Look for canned sockeye salmon, as well as some fresh seafood varieties, in any of your local grocery stores such a Safeway, Pathmark, Acme and Shoprite.

The good news for Wilmington (and Newark) residents, as well as those just passing through who want quality fresh seafood, is that the Captains Catch on Kirkwood Highway carries these fish varieties or can order them for you upon request. They go to the fish market on Tuesdays, Thursdays and Fridays and only request about three days lead time to order fish not in stock, so you’d need to place your order by Tuesday for Friday pick up, for example. You can reach the Captains Catch at (302) 998-3457. A Website is also in the works for the store.

The Bottom Line
Do some research to see which of your favorite fish are good choices; but you can’t go wrong with these nine choices when dining out or shopping for seafood. Be sure to ask when dining out about the origin of the fish if it’s not disclosed on the menu. Many health experts recommend limiting consumption of farmed salmon, for example, due to its potential adverse health impacts. Choose wild instead. Be well.