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Shopping for seafood can be a little tricky. The following guide can help you decipher what to look for in different fish and shellfish so you can choose seafood that is fresh and raised using standards for sustainability that you’re looking for.
Seafood is an excellent source of lean protein. And some types of fish, particularly cold-water species like salmon, tuna, sardines and trout, are rich in two important omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Studies show that these omega-3 fats may reduce the risk of heart disease and may also provide other health benefits, such as helping to prevent Alzheimer’s disease and boost your mood. But choosing fish means navigating other health and environmental concerns.
So where’s the line of “too much”? If you cook up a high-mercury fish (tilefish, shark, swordfish, albacore tuna, king mackerel) even just once a month, some say you might get too much mercury. And a 2016 Environmental Working Group report found that eating tuna steaks, sushi tuna, sea bass, halibut and marlin could also be risky. Still, there’s no clear cutoff. Women who are or may become pregnant or are breast-feeding, and young children should avoid high-mercury fish.
Eat Up:Healthy Fish & Seafood Recipes
How to Shop for Fish and Shellfish:
Catfish
Most catfish on the U.S. market is farmed and, when raised in recirculating systems or in U.S. ponds, is considered a good choice. Pangasius, a farmed catfish imported from Vietnam, Cambodia and China, is popular in Asian restaurants and may also be called basa, swai, tra or sutchi. You may see it frozen or previously frozen at the fish counter. Unless pangasius has a Marine Stewardship Council seal, it likely was raised using intensive pond-farming practices that are environmentally destructive and potentially unhealthy, according to Seafood Watch. In addition, there have been concerns about antibiotic use in foreign catfish farming. However, according to seafoodhealthfacts.org (another helpful source for deciding what fish to buy), practices are improving thanks to consumer demand for eco-friendly fish.
Cod & Pollock
Alaskan pollock is the largest U.S. wild fishery. The National Oceanic and Atmospheric Administration says these fisheries are well-managed, but Seafood Watch recommends that you choose products with the Marine Stewardship Council’s blue checkmark label.
Salmon
A fatty fish, salmon is especially high in omega-3s and has become a go-to dinner choice for good reason. Most wild salmon is considered a sustainable choice.
Farmed Atlantic salmon is widely available and affordable, and its omega-3 levels are comparable to those of wild salmon. Large and high in fat, this salmon is full-flavored, moist and very versatile for cooking. But many farmed salmon are not considered a sustainable choice, due to farming systems that pollute surrounding waters and threaten wild fish populations. Look for fish raised in land- or tank-based systems, which are better for the environment than most traditional open-net farms. Seek out farmed salmon that have an independent verification for sustainability, such as the Global Aquaculture Alliance’s Best Aquaculture Practices. Look for their logo on packages. There is no regulated organic standard for salmon, so if you do see an “organic” label, it doesn’t necessarily mean anything.
Recipe:Grilled Salmon with Tomatoes & Basil
Tilapia
A freshwater fish that originated in North Africa, tilapia can now be found at fish counters across the U.S., where its mild taste and light white meat have made it so popular that it’s been nicknamed “aqua chicken.”
Tuna
A warm-water fatty fish, tuna is found throughout the world’s seas. Yellowfin and bigeye tuna, also called ahi, are common at supermarket fish counters. Yellowfin and skipjack are what you’ll usually find canned under the “chunk light” label.
Tuna is high in omega-3s, but can also be high in mercury, since these big fish eat high on the food chain. Those who need to be concerned about mercury (pregnant and breast-feeding women, and growing children) should opt for smaller species-look for yellowfin (ahi) tuna at your seafood counter and choose canned chunk light tuna, rather than white (albacore). Avoid bluefin tuna, used mostly in sushi and sashimi: stocks of these huge fish are severely depleted, and the methods used to catch them endanger other sea creatures, such as sea turtles and sharks.
Recipe:Tuna & Olive Spinach Salad
Clams
Clams are a stellar choice for two reasons: these bivalves are especially high in B vitamins as well as minerals, such as selenium, zinc and magnesium, and they represent one of the few truly environmentally friendly fisheries. Natural stocks are healthy and sufficient to meet demand, farms are well-managed, and clams' active filtering can improve the waters they grow in. Most clams get a “best choice” rating from Seafood Watch.
Crab
Look for crab in the seafood department of large supermarkets. “Jumbo” or “lump” crabmeat is higher quality, with a sweeter taste, more toothsome bite and larger pieces; claw meat is a budget–friendly option. If you live in an area known for crab, you may be able to get live or freshly cooked crabs at the seafood counter of your local market.
Most U.S. crab is considered sustainable, but Seafood Watch advises being wary of crab labeled “Atlantic rock crab” (from New England)-a label that’s fine when authentic but that’s often used on other types from poorly managed fisheries. Crab from Canada, Australia and Norway is usually a good choice, but other imported crab, often sold canned from Southeast Asia, should be avoided.
Recipe:Muffin-Tin Crab Cakes
Scallops
Sea scallops are larger and are great for sautéing or broiling. Try the smaller bay scallops in soups or tossed in a pasta sauce. Both farmed and wild scallops are a sustainable choice.
We recommend cooking with “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only often mushy and less flavorful, but also will not brown properly because they’ll give off too much liquid. Dry sea scallops are often labeled as such.
Shrimp
Recipe:Zucchini Noodles with Avocado Pesto & Shrimp
Watch: How to Make Zucchini Noodles with Avocado Pesto
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