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.

Fish on Grill
If 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)HerringMackerel (Atlantic)
Oysters (Pacific)SablefishSalmon
Trout (freshwater)Tuna (canned, white)
LOW IN MERCURY
These tend to have particularly low levels of the metal.
AnchoviesHakeTilapia
CatfishHerringTrout (freshwater)
ClamMackerel (Atlantic)Whitefish
CrabSalmon
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 mackerelSwordfishShark
Tilefish

See also:
Food Safety: Healthy Fish Made Easy
5 Ways to Love Seafood
Omega-3s Without Fish
Delicious Fish Recipes for Busy Weeknights

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Originally Published in Reader's Digest