Which Fish is Which?

Which Fish to Eat and

& Which Fish To Avoid


We have all been told that fish is healthy. It’s an excellent source of Omega-3 fatty acids. With many benefits to the brain, heart & beyond. There is a lot of variety when it comes to fish. So which fish packs the best nutrition?
When eating from the sea, smaller is better. Anchovies and sardines tend to have fewer contaminants. Larger fish, such as tuna and swordfish, eat the smaller fish. This allows more toxic build-up to accumulate prior to making it to your plate. The toxic contaminants may include mercury and other heavy metals along with petrochemicals, and dioxins & furans. Be leery of farm-raised as well. Farm-raised is known to contain antibiotics and lower omegas due to poor diet.

Here is a quick list of what to avoid and what to look for when shopping or eating out.

  • AVOID: Highest Mercury Levels
Grouper, king mackerel, marlin, orange roughy, shark, swordfish, tilefish, ahi tuna, bigeye tuna
  • 3 servings or less per month
Tuna: yellowfin, albacore (fresh or canned)
halibut, mackerel (Spanish, Gulf), sea bass (Chilean)
  • 6 servings or less per month
Tuna: skipjack, chunk light (fresh or canned)
Arctic char, bass, carp, mahi-mahi, monkfish, perch (freshwater), skate, snapper, tilefish (Atlantic)
  • Consume Freely: These have the lowest mercury levels
Anchovies, sardines, salmon, scallops, and squid
  • Also note:
Shellfish (choose only wild mussels, clams, oysters, lobster, shrimp)
Farmed fish (some, including Atlantic salmon, may be supplemented with antibiotics)
Fish preserved with dyes (always avoid)
Seafood from outside the US, where standards may be different
Assume that fish not labeled as “wild” are farm-raised. Also, be aware of genetically modified salmon. In 2015, the Food and Drug Administration approved the sale of these salmon and does not require any labeling. When in doubt, ask the grocer or seller for details.

**Information obtained from Metagenics Marketing Team: https://blog.metagenics.com/post/2018/02/21/which-fish-is-which/



by Metagenics

I do recommend taking a fish oil supplement. OmegaGenics® EPA-DHA 720 features a concentrated, purified source of omega-3 fatty acids from sustainably sourced, coldwater fish. Each softgel provides a total of 430 mg EPA and 290 mg DHA. This is one I recommend for overall general health.
Visit my Fullscript Dispensary to purchase. Search in my Favorites or by SKU: MET-EPAL7.
As always, if you have questions, please contact me.
Thanks, Bob Wood, R.Ph.

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