Special Report

The Best Seafood to Eat

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1. Wild salmon
> Benefit: High in Omega-3s
> Farmed or wild caught: Wild

Commercial fishing for Atlantic salmon is banned, but luckily for fish-lovers, Pacific salmon is widely caught in Alaska and to a lesser extent along the coasts of Washington, Oregon, and California. The water quality of Alaskan fisheries in particular is high, and salmon numbers are closely monitored to ensure sustainability. The fish itself is highly nutritious, providing protein, magnesium, potassium, selenium, and B vitamins. It is also generally much tastier than farmed salmon.

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2. Herring
> Benefit: High in Omega-3s
> Farmed or wild caught: Wild-caught

Like salmon, herring and sprats (a close relative) are fatty fish with plenty of Omega-3s. They are also abundant in both the Atlantic and Pacific, with no environmental concerns. Smoked herring can be high in sodium and prepared versions with sweet or creamy dressings add calories, so these are best eaten in moderation.

3. Anchovies
> Benefit: High in Omega-3s
> Farmed or wild caught: Wild-caught

Anchovies, sometimes termed a “superfood,” are an excellent source not only of Omega-3s but of selenium, niacin, potassium, and vitamin B-12, among other nutrients. Be aware that they’re commonly preserved with excessive salt, so should be eaten in moderation. (Some European anchovies are fished unsustainably, so their consumption is discouraged.)

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4. Sardines
> Benefit: High in Omega-3s
> Farmed or wild-caught: Wild-caught

Like anchovies, sardines are often considered a superfood because of their high levels of Omega-3s and other nutrients — especially selenium, phosphorus, and vitamin B-12. According to Seafood Watch, South American and European varieties may be harvested unsustainably, but the Pacific sardines that are most widely sold in the U.S. are fine.

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5. Rainbow Trout
> Benefit: High in Omega-3s
> Farmed or wild-caught: Farmed

One of the healthiest fish you can eat, farmed rainbow trout — the only kind you’re likely to find sold commercially in the U.S. — is a good source of fatty acids, protein, potassium, and vitamin D. Trout from natural lakes tend to be contaminated from agricultural runoff, while farmed trout are protected from contamination and raised on sustainably managed diets.