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Posted by on Aug 19, 2014 in Nutrition, Nutrition Tips, Recipes |

How to Choose Sustainable Seafood

Omega-3s boost immunity and reduce the risk of heart disease, stroke, and cancer and build cell membranes in the brain.  They also may help with depression, irritable bowel disease, and autoimmune diseases like rheumatoid arthritis.  To get all of our omega-3 fatty acids, we should aim for fish 2x/week.  Which fish contain the most omega-3s that are good for you and the environment?

Fortunately, Seafood Watch, a program run by the Monterey Bay Aquarium was developed to help consumers and businesses make choices for healthy oceans.  Seafood Watch created a “Super Green” list containing seafood that is excellent for human health and is caught or farmed responsibly.  The list includes seafood that meets the following three criteria:

  • Has low levels of mercury (below 216 parts per billion [ppb])
  • Provides at least 250 milligrams per day (mg/d) of omega-3s
  • Is classified as a Seafood Watch “Best Choice” (green)

The Winners that made it on the most recent list include:

Atlantic Mackerel (purse seine from Canada and the U.S.)

Freshwater Coho Salmon (farmed in tank systems, from the U.S.)

Pacific Sardines (wild-caught)

Salmon (wild-caught, from Alaska)

Salmon, Canned (wild-caught, from Alaska)  – 7 Ways to Eat Canned Salmon.


Choose these options when considering both your health and our planet – which is hopefully almost all of the time!


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Article Contribution: Natasha Kirkbride, Nutrition Student