Selecting safe seafood is no simple matter. How can you get enough omega-3s without ingesting too much mercury? What’s the difference between farm raised and wild caught? Is foreign seafood safe for consumption? Which types of fish are safest overall? I was simply overwhelmed (as you may be), so I scaled the literature to catch the bottom line.
Health Benefits of Fish
Seafood is an excellent, lean source of protein and can contain high levels of heart healthy omega-3 fatty acids. There’s no one best fish overall.
Farmed or Wild Caught?
Wild caught seafood is exactly that. One minute, Nemo is swimming around without a care in the world and before he knows it, he’s dinner. Wild caught fish is more expensive but often worth the price. Farmed fish, especially from abroad, is often packed with contaminants, pesticides and antibiotics. Fish farms can be nasty places that expose workers (and fish) to scary chemicals.
What’s the Deal with Mercury?
Technically a heavy metal, high dietary levels of mercury can build up in your system, cause memory loss and other neurologic problems. Very large wild fish such as salmon or swordfish can contain large amounts of mercury. Limit these varieties to once a week.
Does Country of Origin Matter?
YES! In 2005, the FDA began requiring country of origin labeling for imported foods. Seafood farming is big business in developing countries like Vietnam and Thailand. You may think the US government is watching these imports closely, but it’s estimated they’re only inspecting 0.5% of all imported seafood. Contaminants like PCBs (think rusty old refrigerators festering at the bottom of a riverbed) can be present in high levels. Antibiotic and pesticide use is rampant and unregulated. While imported shrimp from Vietnam may be low in price, it may have a tremendous cost to your family’s health.
The Sushi Story
Consuming uncooked seafood poses significant health risks. Mild gastrointestinal symptoms frequently result from a sushi bender. The good news? You’re unlikely to eat large quantities of seafood in your tuna roll. If you’re worried about food-borne illness, select cooked varieties like smoked salmon or shrimp.
What Should I Do?
- Eat fish 2-3 times per week.
- Vary the types you consume so you can avoid high levels of any one contaminant.
- Buy wild caught fish if possible.
- Pay attention to country of origin. Supporting US fisherman is good for our economy and healthier overall. Avoid fish from developing countries like Vietnam, China and Taiwan.
- When eating out, ask the chef for details about the fish. In more expensive restaurants, chefs often personally select their fish. Steer clear of seafood at chain restaurants like Long John Silver’s or Appleby’s; these low priced items are poor choices.
- Make informed choices at the grocery. Most fish has been frozen (often within minutes of being caught) and then defrosted in your local market. Be sure to ask about country of origin and to pack your selection on ice.
Best Bets from the United States
| Seafood Type | Why | Details |
| Albacore Tuna | High in omega-3’s, protein | Wild caught, canned or fresh |
| Salmon | High in omega-3’s, protein | Wild caught or farmed |
| Small Fish | Shorter life span means less contaminants. Highest in omega-3’s | Mackerel, Anchovies, |









