Shopping for Fish: Your Buyers Guide | Reader's Digest

Shopping for Fish: Your Buyer’s Guide

Not everything with fins and a tail will give you the same benefits -- or, for that matter, expose you to the same amount of mercury or other contaminants. Here, two lists that will help you make your picks.

By Timothy Gower from Reader's Digest | September 2009
Fish on Grill© 2009 Jupiterimages CorporationIf you're concerned about food safety, equip yourself with the facts before you buy fish.

Not everything with fins and a tail will give you the same benefits — or, for that matter, expose you to the same amount of mercury or other contaminants. Here, two lists that will help you make your picks.

HIGH IN OMEGA-3s
These fish are some of the best at protecting your heart.
Bass (striped) Herring Mackerel (Atlantic)
Oysters (Pacific) Sablefish Salmon
Trout (freshwater) Tuna (canned, white)
LOW IN MERCURY
These tend to have particularly low levels of the metal.
Anchovies Hake Tilapia
Catfish Herring Trout (freshwater)
Clam Mackerel (Atlantic) Whitefish
Crab Salmon
Haddock (Atlantic) Sardines
4 TO THROW BACK
Young children and women in their childbearing years should avoid these high mercury fish entirely. It’s not a bad idea for everyone else to limit their consumption too.
King mackerel Swordfish Shark
Tilefish

See also:
Food Safety: Healthy Fish Made Easy
5 Ways to Love Seafood
A Fish Shopper’s Buying Guide
Omega-3s Without Fish
Dinner Ideas: 6 Fish Recipes to Try