Picking Safe, Sustainable Fish
No doubt, fish are healthy eats, but shopping for them can get confusing. Is this one full of mercury? Where did that one come from? Do I need to worry about overfishing? Farm-raised or wild? Here are some resources to help make the safest and most eco-friendly choices.
Go to the Right Sources
The Monterey Bay Aquarium’s Seafood Watch program aims to help consumers make seafood choices that keep oceans healthy and their dinner plates safe. They identify sustainable fishing operations and offer many downloadable pocket guides for various parts of the country (different seafood is more accessible to different geographical regions). Some guides are available in Spanish as well as English, and you can even get downloads to your iPhone. They really make it handy.
The guides have an easy-to-read, color-coded system that lists seafood that’s caught or raised in a sustainable manor and that’s low in mercury and other contaminants. (They also have a stand-alone guide for sushi.) Choosing isn’t all black and white — there are so many varieties of seafood to try. To help narrow it down, start with your favorite fish or target your region.
Here are some examples from a couple of the 2009 guides:
- Northeast Guide:
- Best Choices: Farmed Artic Char, Wild Alaskan Salmon, U.S.-Farmed Tilapia,
- Good Alternatives: Mahi Mahi, U.S. Shrimp (farmed or wild), Lobster
- Avoid: Atlantic Cod, Red Snapper, Imported Swordfish
- West Coast Guide:
- Best Choices: Pacific Cod, U.S.-Farmed Catfish, Wild Pollock
- Good Alternatives: Sea Scallops, US Shrimp (farmed or wild), Yellowfin tuna
- Avoid: Monkfish, Orange Roughy, Imported King Crab
Read Those Labels
When at the market, check packaging for the country of origin or ask your fishmonger. You can also look for the Marine Stewardship Council (MSC) seal. The MSC certifies sustainable fishing operations throughout the country.
- Sustainable fish recipes to try:
- Salmon Kebabs with Yogurt Sauce
- Cod with Fennel, Dill and Tomato
- Caramelized Onion and Shrimp Bruschetta
- Baked Tilapia
I hope that eventually all fishing boats will be long-line, rather than net-caught fish.
I read somewhere that we should not eat Talapia from China — but that is all I seem to find. Anyone know of stores that carry US Talapia?
I’m near Palm springs near Salton Sea. Its soooo Polluted The talipia is deadly for you. Please ask where your talipia came from
A useful guide. People trying to avoid meat because of fat have to face the dilema of mercury in fish. A listing like the one you provided helps one find his way out.
I have read but of course not sure how true, that Tilapia is a fish that feeds behind other fish and their disposal. Really not a good fish to eat but became abundant so trend began. And farmed fish is usually raised in an area where water is settled or pooled, often not getting fresh water. Contaminants may settle more there. Just something to consider.
I want to know whether the caught fish, like cod, and blue shielf are safe for kids.
I live in the Mid West and Orange Roughy, Cat fish and Talapia are my favorites. Now I feel I shouldn’t eat either one. I am so confused and concerned. The comment from Krikri about farm raised brings up something to consider.
Any fish from the far east is not good for you due to how they are raised. Deadly chemicals are the rule and the US knows this and for years but imports any way. Hey to them its money. To you and me its our health. Bottom line I only buy seafood from Canada and the US.
Boycotting Canadian fish will soon stop the clubbing to death of baby seals for the oriental fur trade. Europe has alraedy stopped their trade with Canada for this reason.
Thanks for sharing the information. Excellent post. I have given a stumble to your post
I MADE SUSHI GRADE TUNA LAST NIGHT, ABOUT 8 OUNCES. SLICED IT IN SMALL SLICES, AND MARINATED IT IN LOW SALT SOY SAUCE, OLD BAY, GARLIC & CURRY FOR ABOUT AN HR WHILE MY HUSBAND & I TOOK OUR EVENING WALK. I SAUTEED IT ON MED IN 1 TBSP OF OLIVE OIL TO JUST OVER RARE. I SLICED 12 GRAPE TOMATOES IN HALF AND COOKED THEM IN THE JUICES FOR HALF A MINUTE, STILL FIRM. THEN I PRESENTED IT ON A SQUARE WHITE PLATE AND SERVED WITH A SPRINKLE OF PARSLEY. MY HUSBAND WAS AMAZED. THE PORTION WAS TAPAS SIZE BUT HAD AN EXPLOSION OF FLAVORS. A HAPPY HUSBAND!!!