Nutritional tip

New Facts About Fish
Confused about how much fish to eat—and what kind? We've got answers.
By Virginia Sole-Smith, Redbook

1. I'm worried about mercury contamination. Should I skip fish altogether?

Absolutely not. "You should be much more nervous about how you're risking your health if you don't eat fish," says Dariush Mozaffarian, M.D., a cardiologist at the Harvard School of Public Health, who co-authored a recent study analyzing the pros and cons of fish consumption. "Seafood is a key source of heart-healthy lean protein—everyone should aim to have two servings per week." And if you choose varieties rich in omega-3 fatty acids, such as tuna or salmon, you can reduce your risk of death from a heart attack by 36 percent, according to Mozaffarian's research. These fatty acids also play a crucial role in infants' brain development and may help lessen depression in adults.

If you're pregnant, thinking about conceiving, or feeding young children, do make sure that your two weekly fish servings come from species that are low in mercury. Mercury accumulates throughout fish's bodies after it's been released into the environment by natural and industrial sources. "Too much mercury can lead to developmental delays or cognitive problems for kids and even cause memory loss, unexplainable fatigue, and cardiovascular disease for adults," says Rebecca Goldburg, Ph.D., a senior scientist for the Environmental Defense Fund's Health and Oceans programs.

The Food and Drug Administration recommends avoiding large, predatory fish such as shark, swordfish, king mackerel tilefish, which accumulate the highest mercury levels. Instead, stick to low-mercury species like anchovies, Atlantic mackerel, wild Alaskan salmon, catfish, freshwater rainbow trout, oysters, shrimp, pollack, sardines, and canned light tuna, which has a lower level than canned albacore ("white") tuna. These choices are also rich in omega-3s, so you'll reap all the health benefits with fewer risks.

2. Which fish is healthier: Farm-raised or wild?

"Both wild and farmed fish can be good choices," says Goldburg. Wild fish are generally caught in the ocean by fishermen using nets, lines, or traps, while farmed species are raised in underwater pens kept along the coast or even in tanks on land. Farmed fish tend to be lower in mercury because they're fed a controlled diet. Shellfish like mussels and American shrimp are particularly good when farmed because they eat a plant-based diet that contains very little mercury. But farmed carnivorous species such as salmon are fattened up with large amounts of wild-caught fish, which may contain the carcinogens PCBs (industrial compounds that pose neurological risks) and dioxin. With these fish, you're better off eating the wild varieties, which consume a more varied diet.

3. What are some easy ways to eat more fish?

Try "pizza fish," advises Joan Salge Blake, R.D., a spokesperson for the American Dietetic Association: Coat Pacific cod, farmed rainbow trout, or American tilapia with a chunky tomato sauce, sprinkle on low-fat mozzarella or Parmesan cheese and basil, and bake. American shrimp, mussels, and farmed bay scallops are easy to sneak into pasta sauces and stir-fries. "And I love to make salmon burgers," says Blake. Mix canned salmon with egg whites, breadcrumbs, and seasonings, shape into burgers, and grill.

"Eating out is also a great time to get your fish in, because you'll see it prepared in ways you'd never do at home, and it's usually the healthiest option on the menu," says Blake. "It's automatic portion control—they might give you a huge steak, but they never give you too many scallops." If you're eating sushi, limit salmon (sake), shrimp (ebi), and tuna (maguro), which tend to be high in mercury. Better choices: Atlantic mackerel (saba), farmed clams, oysters, squid (ika), and crab (kani).

What's safest for our environment—and for you, when it comes to mercury and PCBs:

Best for you and the environment:

Catfish (U.S.)
Arctic char
Halibut (Pacific)
Wild Alaskan salmon
Soft-shell clams, mussels, oysters, shrimp, and bay scallops (farmed)
Tilapia (U.S.)
Albacore (U.S. or Canadian) and yellowfin tuna (U.S. Atlantic troll/pole caught)
Striped bass (farmed)
Rainbow trout (farmed)
Mackerel (Atlantic)
Mahimahi (U.S. troll/pole caught)
Dungeness or stone crab

Worst for you and the environment:

Chilean sea bass
Flounder (Atlantic)
Grouper
Red snapper
Cod (Atlantic)
Monkfish
Halibut (Atlantic)
Swordfish (imported)
Salmon (farmed or Atlantic)
Mahimahi (imported)
Shrimp (imported)
Bluefin tuna or bigeye/yellowfin (imported longline)