Top-10 Guide to the Best (and Worst) Seafood

You love seafood, but which fish is the right fish? Not all fish is created equal, and looks can be deceiving. Get your omega-3s the safe way by following these guidelines for safe and effective consumption. Omega-3 fatty acids are essential nutrients that support the heart, cholesterol levels, and neurological, immune, and joint support systems, on the inside. On the outside, they greatly benefit your skin, hair, and nails.


The Food & Water Watch, a nonprofit organization, has published a Smart Seafood Guide, which lists fish that have two or more unsafe and unsustainable characterizes. Similar to the Dirty Dozen of fruits and vegetables by the Environmental Working Group, this list tells which seafood to avoid at all costs. Not only can they be damaging to your health, but also to our oceans.

Is Your Fish Fishy?

Four major components determine if your seafood is on the naughty or nice list. These criteria are:

  1. Contains mercury, MSM, PCB’s, or antibiotics that can cause serious health problems.
  2. Imported from countries where health, environmental, or safety standards for growing/catching fish is weak, not implemented, or non-existent.
  3. Wild-caught fish are usually managed poorly, by using gear that can hurt the habitat and other wildlife. It also contributes to stock depletion.
  4. Less than 2% of imported fish to the U.S. is tested for contamination.

The Dirty Dozen of Seafood (order does not reflect ranking)

  1. Atlantic Cod
  2. Atlantic Flatfish aka Atlantic Halibut, Flounder, and Sole
  3. Caviar (especially from Beluga and other wild-caught Sturgeon)
  4. Chilean Sea Bass
  5. Eel
  6. Farmed Salmon, often called Atlantic Salmon. If it’s listed as organic, it’s usually farmed internationally and not certified by U.S. standards.
  7. Imported Basa/Swai/Tra, also called Catfish. Always look where it is from and country of origin.
  8. Imported farmed shrimp. About 90% of all shrimp in the U.S. is imported from farms using heavy chemicals, environmental destruction, and negative impacts on local communities.
  9. Imported King Crab
  10. Orange Roughy
  11. Shark
  12. Tuna, especially Atlantic Bluefin (except Pacific Albacore and Atlantic Skipjack)

The Ten Best/Safest Seafood

  1. The Shellfish family is a great and safe alternative for seafood satisfaction. Try Bivalve shellfish, mussels, oysters, scallops, and clams. They are sustainably sourced filter fish, and are great at cleaning their environments (and probably themselves too). With clams, ask if they are hand-raked or dredged.
  2. Arctic Char
  3. Tilapia (U.S.)
  4. Albacore Tuna (U.S. or Canadian)
  5. Yellowfin Tuna (U.S. Atlantic troll/pole caught)
  6. Striped Bass (farmed)
  7. Rainbow Trout (farmed)
  8. Mackerel (Atlantic)
  9. Mahi-mahi (U.S. troll/pole caught)
  10. Dungeness or Stone Crab

Important Questions To Ask About Your Seafood

  1. Where is it from?
  2. Is it local or foreign?
  3. Is it farmed or wild?
  4. How is it caught/farmed?
  5. Are there any contaminants?

Pure Edge Nutrition Ultimate Omega 3 Fish Oil

No fish? No problem! If eating fish is not your fancy, you can still get all of the nutritional benefits through high-quality Norwegian Fish Oil supplements, at a fraction of the cost of eating seafood. Ultimate Omega 3 Norwegian Fish Oil, offered on the Pure Edge Nutrition website, is loaded with 800 mg of EPA, 600 mg of DHA, and 100 mg of other essential Omega-3 fatty acids. It is also mercury free and PCB free!

Remember; always follow these safety guides before eating seafood.

  1. When eating out, remember local fish are rarely used. Always ask, even at coastal restaurants. High demand calls for ordering bulk from abroad.
  2. Organic seafood is not really. There are no legal standards in place. Most all is farmed and not wild-caught.
  3. Make sure it’s fully cooked. Eating undercooked or raw fish (including sushi) can greatly increase your risk of getting sick from contamination and handling. Try broiling or grilling seafood with lemon or lime and a dash of spice to keep things lively.

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