The Best and Worst Fish to Eat

by Sheryl Ryan

Doctors and nutritionists often advise patients to reduce their consumption of red meat and replace it with fish. It's a great way to cut undesirable fats in your diet and get a boost in omega fatty acids.  But as we continue to pollute the oceans, and our increased demand depletes fish populations and destroys underwater wildlife, eating fish has become a less healthy and less viable option. Here are a few issues you should keep in mind when making seafood choices both at home and when dining out.

Mercury and Other Toxins

Mercury gets into water systems through rain and industrial pollution. It is then ingested by aquatic plants and animals. Through the food chain, smaller organisms are eaten by larger fish, which are then eaten by even larger fish, and so on. As the mercury moves higher up the food chain, it becomes more highly concentrated through a process called bioaccumulation. There are numerous variables that affect the mercury levels in the fish we eat, but it's generally advised to avoid those higher on the food chain and prone to excessive mercury levels.
Avoid: Imported albacore & yellow fin tuna, shark, swordfish, king mackerel, tilapia from Asia, farmed or Atlantic salmon.

Longline Fishing and Trawling

Longline fishing and trawling methods are controversial because of the high incidence of bycatch, when fisherman end up catching – and unnecessarily killing – a variety of wildlife. Trawling additionally destroys underwater plant life that plays a crucial role in maintaining environmental health both above and below the water.
Avoid: Imported albacore and yellow fin tuna, shrimp and prawns.

Overfishing

Overfishing is catching too much fish for a system to support. This is becoming more and more prevalent in the industry, and is a substantial threat to biodiversity. Two of the major problems with overfishing are catching too much of a particular species, and catching younger fish essential to the reproduction and replenishment of declining fish populations. The NOAA provides an updated list of fish that are currently threatened and endangered.
Avoid: Fish on this list from the Office of Protected Resources

So What Should You Eat?

Canned salmon, Alaskan wild salmon, tilapia from the US, farmed rainbow trout, albacore, and yellow fin tuna caught in the US or Canada are a few eco-friendly choices. You can also download several pocket guides from the Monterrey Bay Aquarium to help you decide what to eat or avoid in your particular region, and to bring with you when you travel. They also offer a quick search of fish ranging from “eco-friendly” to “avoid”.