Charles Schiller
Real Simple asked Tim Fitzgerald, a marine scientist for the Oceans program of the nonprofit organization Environmental Defense, to list the healthiest picks for you―and for the environment. You can download and cut out a foldable pocket-size guide.
Twice a Week:
- Catfish, U.S.
- Caviar, U.S. farmed
- Char, Arctic; farmed
- Clams, farmed
- Crab, Dungeness and stone
- Herring, Atlantic
- Mackerel, Atlantic
- Mussels, farmed
- Salmon, wild Alaskan
- Scallops, bay; farmed
- Shrimp, U.S. farmed
- Striped bass, farmed
- Sturgeon, farmed
- Tilapia, U.S.
- Trout, rainbow; farmed
Once a Week:
- Halibut, Pacific
- Sablefish (a.k.a. black cod), Alaska or Canada
- Tuna, albacore (a.k.a. white); canned or fresh; U.S. or Canada*
From Real Simple: The Nutrients You Need
Once a Month:
- Basa or tra (a.k.a. catfish), Vietnam
- Clams, wild
- Cod, Pacific
- Crab, blue*
- Crab, king; U.S.
- Crab, snow (a.k.a. tanner)
- Flounder and sole, Pacific
- Lobster, American or Maine
- Mahimahi
- Sablefish (a.k.a. black cod); California, Oregon, or Washington Salmon, wild; California, Oregon, or Washington
- Scallops, sea; New England or Canada
- Shrimp, northern; U.S. or Canada Shrimp, wild; U.S.
- Squid
- Swordfish, U.S.*
- Tilapia, Latin America
- Tuna, albacore (a.k.a. white); canned; imported*
- Tuna, light; canned
- Tuna, yellowfin (a.k.a. ahi); U.S.*
See Real Simple's Guide to Healthy Fast Food and Takeout
Try to Avoid:
- Caviar, imported wild
- Chilean sea bass*
- Cod, Atlantic
- Crab, king; imported
- Crawfish, China
- Flounder and sole, Atlantic
- Grouper*
- Haddock
- Halibut, Atlantic
- Monkfish
- Orange roughy*
- Rockfish, Pacific
- Salmon, farmed or Atlantic
- Shark*
- Shrimp and prawns, imported
- Skate
- Snapper, red
- Swordfish, imported*
- Tilapia, Asia
- Tuna, bluefin*
- Tuna, yellowfin (a.k.a. ahi); imported*
* Because this fish is high in mercury or other contaminants, those who are pregnant, nursing, of child-bearing age, or feeding young children should avoid it entirely.
More from Real Simple:
Food Labels, Decoded
How to Eat Your Vitamins
7 Principles of Healthy Eating
