Making Healthy Fish Choices


Fish Facts

We all know that fish is a healthy, lean source of protein; with the fatty ones offering additional benefits like omega 3’s which are healthy for your heart. But you also probably know that many types of fish contain dangerous levels of mercury and other contaminants. So when it comes to fish, how do we know what to eat and what to avoid? Here are some tips for the next time you’re visiting your local fishmonger.


A serving of 6 oysters contains 300 mg of omega-3s, 8 grams of protein, and 33% of daily-recommended intake of iron. Not only are they healthy for you, but also healthy for the planet! They feed off nutrients and algae, which improves the water quality.


Choose wild salmon over farmed. Seafood Watch has put farmed salmon on its avoid lists and Alaska has banned salmon farms. Salmon in overcrowded pens are fed dangerous levels of antibiotics to help decrease the spread of parasites and diseases. Wild salmon does not have the negative environmental impacts. A 3-oz serving of salmon is packed full of 17 grams of protein and 1,025 mg omega-3s!


Avoid Bluefin. The World Wildlife Fund put this on their “10 for 2010” list of threatened species. The Environmental Defense Fund recommends avoiding it due to high levels of mercury. Instead, choose albacore tuna, which usually contains less mercury and higher levels of omega-3s.

Rainbow Trout.

The Seafood Watch put this on their list of 6 “Super Greens” due to their low level of contaminants and high nutritional value. Farmed rainbow trout contain less toxins and are healthy for the environment. However, avoid lake trout, which may contain dangerous levels of PCBs, mercury, and other environmental contaminants.

For more information, check out Seafood Watch and the Environmental Defense Fund’s Seafood Selector. They provide apps and print out guides to help you make the healthiest fish choices.


Megan McGowan is a yoga teacher, student, vegetarian food lover, world traveler, and avocado fanatic from Chicago.  Her love for healthy food has instilled a passion for cooking since she was a child.  When she’s not on her mat or in the kitchen, you can find her exploring the city or playing with her bunny Lola. Find her at or on Facebook.


Images via: @dannilyall