One Fish, Two Fish, Red Fish, Which Fish?

In the last couple of weeks, I have received lots of questions about which fish to choose, in the last couple of weeks so I thought I'd post the low down on fish. There is a lot to keep track of - which fish has the most mercury, toxins, antibiotics, and which fish are the best for me. Since fish can be expensive, you want to make an educated purchase and get the most nutrition, not the most chemicals, for your money.

Sustainability

According to the Monterey Bay Aquarium, with better technology, humans have started to "fish farther, deeper and more efficiently than ever before." Scientists estimate that we have removed as much as 90 percent of the large predatory fish such as shark, swordfish and cod from the world's oceans. In 2003, the Pew Oceans Commission warned that "the world's oceans are in a state of 'silent collapse,' threatening our food supply, marine economies, recreation and the natural legacy we leave our children." Sustainable seafood is seafood that comes from "sources, whether fished or farmed, that can maintain or increase production into the long-term without jeopardizing the structure or function of affected ecosystems."

• Farmed arctic char, Catfish, Farmed clams, Pacific cod, Dunganess/stone crab, Crawfish (US), Pacific halibut, Spiny lobster, Atlantic mahi mahi (US), Farmed mussels, farmed oysters, Black cod (Alaska, Canada), Salmon (Alaska), Canned sockeye salmon, Bay farmed scallops, Pink shrimp (Oregon), Spot prons (Canada), Longfin squid, Farmed striped bass, Tilapia (US), Rainbow farmed trout, Tuna (Canada, US), Albacore tuna (US), Bigeye/Yellowfin tuna, Skipjack tuna (Pole/troll)

Mercury

Older fish and larger fish will contain the most mercury. As the fish ages and eats smaller fish or spends more time in the mercury filled water, the mercury builds up in its system. The mercury doesn't really get excreted either, so it ends up being passed down to us. Mercury in large quantities can be quite toxic.

• Anchovies, Butterfish, Catfish, Clams, Crab (Domestic), Crawfish/Crayfish, Croacker (Atlantic), Flounder, Haddock (Atlantic), Hake, Herring, Mackerel (N. Atlantic, Chub),
  Mullet, Oyster, Perch (Ocean), Plaice, Pollock, Salmon (Canned), Salmon (Fresh), Sardine, Scallop, Shad (American), Shrimp, Sole (Pacific), Squid (Calamari), Tilapia, Trout (Freshwater), Whitefish, Whiting

Heart Healthy

Two to three servings of these varietals of fish give you tons of omega-3 fatty acids. These fats cannot be made by the body so they must be eaten and fish pack the most omega-3s of any food. Omega-3 fatty acids have been found to reduce inflammation and help prevent clogged arteries as well as promote brain health including improving symptoms of depression. Sub out the high saturated fat steak for one of the heart healthy fish listed below and you will be helping your heart in two ways.

• Sardines (packed in water, olive oil, or their own oil), Herring, Mackerel (Atlantic, Boston, Pacific/Jack, and Spanish mackerel - avoid king mackerel), Salmon (wild sockeye salmon, keta (chum) salmon, and pink salmon--all Pacific species), Trout, Tuna (canned - in water - is better than fresh!), Anchovies, Mussels, Oysters, Sablefish, Smelts, Whitefish