are high in protein and low in calories, they’re also high in
cholesterol. "Recent reports indicate that it takes almost 3
pounds of fish to produce 1 pound of farmed shrimp, which could be
contributing to the depleted oceans," notes Black.
alternative to shrimp are oysters, Black says. "In general,
farmed or fresh caught oysters are a sustainable choice and are very
nutrient dense," she explains. "Oysters are plentiful, and
their presence in the environment actually helps to clean the water by
feeding off of algae and other nutrients present in the water."
suspect: Atlantic salmon
While salmon is
rich in protein and omega-3 fatty acids, certain types vary in their
nutritional profile. Atlantic salmon, for example, are endangered in
the wild, but farms off the coasts of Canada, South America and Europe
still provide large, relatively inexpensive quantities, says Black.
"Be sure to choose a variety that is farmed in the U.S. or
Canada," she cautions. "Operations in South America have
many complaints of contaminating the surrounding ocean waters with
waste, antibiotics and other pollutants."
opponent: Wild Alaskan salmon
caught varieties that are harvested off the coast of Alaska have the
highest amount of heart-healthy fats due to their natural diet of
krill, which creates the pink-colored flesh that we can easily
identify," Black explains. "Alaskan salmon populations are
healthy and monitored continuously to ensure that they are not being
Swordfish is an
excellent source of protein, selenium and vitamin B12, but its high
levels of methyl mercury make it a dangerous choice for pregnant
women, nursing mothers and children. For these groups, avoiding
swordfish completely is advised.
opponent: Rainbow trout
farm-raised rainbow trout can be sourced locally from Rushing Waters
in Palmyra. "Farmed rainbow trout contains high levels of omega-3
fatty acids," she adds. "In fact, one cooked serving
contains a little more than double the amount the World Health
Organization recommends humans consume each day."
tuna is highly contaminated with methyl mercury and should be avoided
by women who are pregnant or may become pregnant and young children.
Black recommends consuming light tuna, which is lower in mercury than
especially low fat content makes it a great option for people with
heart disease or high cholesterol. "Flounder contains a
comparable amount of inflammation-lowering omega-3 fatty acids as tuna
— however, it is a much better choice in order to avoid mercury and
other environmental contaminants," says Black.
smartphone savvy, dietician Michelle Black suggests downloading the
Monterey Bay Aquarium’s "Seafood Watch" app. Both the
company’s downloadable PDF guide and mobile application allow
usersto learn about sustainable seafood options as well as provide
information regarding where and how the fish or shellfish is caught.