The Perfect Fish to Eat
Category 1 Fish: Best Fish (These are your best choices: eat them as often as possible)
-
Anchovies, European
- Herring, Atlantic/Pacific
- Mackerel, Atlantic/Pacific
- Chinook salmon, wild
- Roe, mixed species
- Caviar, black and red
- Sockeye salmon, wild
Category 2 Fish: Good Fish (These are your good choices: eat them often)
-
Pink salmon, wild
- Halibut, Greenland
- Coho salmon, wild
- Alaskan king crab
- Blue crab
- Chum salmon, wild
- Smelt
- Shrimp
- Oysters, wild
- Oysters, farmed
- Mussels
- Shark, mixed species
- Sea bass, mixed species
- White tuna, canned
- Squid, mixed species
Category 3 Fish: Neutral (There’s no reason to avoid these fish, but they do not satisfy your EPA requirements; when you eat one of them in place of a category1 or 2 fish, you will have to include an EPA supplement)
-
Scallops
- Clams
- Flounder
- Rainbow trout, wild
- Yellowfin tuna
- Trout, mixed species
- Swordfish
- Walleye
- Sardines, Pacific
- Salmon, Atlantic, wild
- Tilefish
- Haddock
- Cod, Pacific
- Cod, Atlantic
- Octopus
- Perch, mixed species
- Snapper, mixed species
- Mahimahi
- Lobster (spiny)
Category 4 Fish: Bad Fish (These are the bad choices, high in AA: avoid them, if possible)
-
Tilapia (Sunfish)
- Grouper
- Halibut, Atlantic/Pacific
- Pompano, Florida
- Channel catfish, farmed
- Channel catfish, wild
- Salmon, Atlantic, farmed