Fish is a nutritious source of lean protein and omega-3 fatty acids. A diet rich in omega-3 fatty acids reduces inflammation and heart disease. Fish is great for your brain and eyes also. Many doctors suggest eating two 6 ounce servings per week. More isn't recommended because all fish has traces of mercury. While healthy adults have the ability to eliminate mercury from their bodies, children, women who are pregnant and women who are breast-feeding need to avoid certain types of fish. And just to be safe, it's best that all people avoid fish containing higher levels of mercury, most of the time. Usually, larger and older fish have more mercury, while smaller and younger fish have less. So which fish should you eat? The Environmental Defense Fund has a best and worst list:
Best Anchovies Crab, Dungeness Mussels Farmed Oysters Herring, Atlantic Catfish, USA Mackerel, Atlantic Sablefish/Black Cod Salmon, wild Alaska Sardines, Pacific USA Shrimp, pink Oregon Striped bass, farmed Sturgeon, farmed Tilapia, USA Trout, rainbow, farmed Tuna, USA, Canada – light has less mercury, but you can safely eat albacore (white) once a week |  WorstChilean, sea bass Grouper Orange roughy Rockfish, trawl Shark Swordfish, imported Tilefish, Gulf of Mexico, South Atlantic Tuna, big-eye/yellowfin Tuna, bluefin |
If a fish is not listed, it's mercury content is somewhere in the middle. Make sure your fish is not undercooked. The fillet should be tender and flaky, with no transparency. Canned tuna and salmon are super values and an excellent way to get some fish into your diet. All canned salmon packed in the USA is wild Alaskan, which is low in mercury.
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