Farmed Atlantic salmon
Farm-raised fish are raised in conditions that are dirty, and they are given a processed high-fat feed in order to produce larger fish. “The fish are given antibiotics to resist infections pervasive in their crowded environments along with the addition of fungicides and herbicides,” says Lori Shemek, PhD. “Farmed salmon has been found to contain toxic chemicals such as methylmercury and dioxins.” One study published in the journal Science even found that the PCB concentrations in farmed salmon were eight times higher than in wild salmon. Always make sure your salmon is wild-caught, not farm-raised. It is higher in omega-3 fatty acids, has less saturated fat and contains much less toxic chemicals.
Swordfish
Like tuna, larger fish such as swordfish tend to be high in mercury. Because swordfish is a large predatory fish, it consumes other smaller fish that are also tainted with mercury. Instead of fish like swordfish or shark, opt for smaller fish such as sardines, sole and trout, which tend to have the lowest mercury levels.
Atlantic cod
When eating cod, you have to make sure you’re careful about where the fish comes from. “The stock of Atlantic Cod is dwindling, and to preserve it, we want to stop purchasing it so the supply can be replenished,” says Shemek. Avoid Atlantic-raised cod and look for Pacific cod instead, especially Alaskan Cod, which is more abundant and well managed. “It has a mild taste the whole family will enjoy, and when caught with hook & line, the fillets are less bruised and remain thicker, creating a crab-like texture,” says Berry.
Red snapper
When it comes to fish fraud, red snapper is usually one of the victims. “Research has found that 74 percent of sushi places and 38 percent of restaurants mislabeled seafood and snapper topped the list,” says Shemek. In addition, overfishing has caused the Gulf’s red snapper population to plummet in recent years. If you want to actually get the fish you’re ordering, avoid red snapper and choose something like Atlantic Sea Bass which is Seafood-Watch recommended.
Tilapia
Many people eat fish to get in their share of omega-3 fatty acids, but tilapia’s not a great choice if you’re eating fish for health reasons. Unlike salmon, which is high in omega-3s, tilapia is low in omega-3s and high in omega-6 fatty acids, especially the farmed variety which is fed a diet of predominantly corn and soy meal. Unlike omega-3 fatty acids, which help protect against heart disease, omega-6 fatty acids can increase your risk of heart disease and heart-related conditions. If you’re a fan of white fish, choose Rougheye Rockfish (also called Red Rockfish) instead. “These fish are caught in a well-managed fishery and the stocks are plentiful,” says Berry. “They’re also great in fish soups/stews or sautéed on the stove.”
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