Want to eat more fish but unsure which dishes are actually good for you?
Here are some popular seafood options, broken down by their health benefits and risks – some may surprise you.
Canned tuna
Canned tuna is high in protein and contains some omega-3 fatty acids, making it a convenient and healthy option.
However, larger species of tuna can accumulate mercury, so choosing smaller varieties is safer.
Opt for tuna packed in water if you’re watching your calorie intake.
Shrimp cocktail
Shrimp are naturally low in fat and have minimal mercury levels, especially when steamed or boiled.
The real issue is the cocktail sauce, which is often loaded with sugar. For a healthier version, go sauce-free or make your own with less sugar.
Oysters
Oysters are a great source of zinc and protein, and they generally have low mercury content.
Still, they can carry bacteria like vibrio or hepatitis A when eaten raw. Cooking them is essential, as lemon juice, hot sauce, or alcohol won’t eliminate harmful pathogens.
Grilled sardine
Fresh sardines are packed with omega-3 fats and have low mercury because of their small size and short lifespan.
They’re also an environmentally friendly seafood option and typically cost less than other fish. Grilling them whole enhances their rich flavor.
Anchovies
Anchovies are tiny, oily fish loaded with omega-3s and have low mercury content. The downside? They can be high in salt.
For a lighter option, try white anchovies preserved in vinegar (boquerones), which are milder and less salty.
Baked catfish
Catfish, particularly when farmed in the U.S., is low in mercury and sustainably sourced.
Steer clear of the deep-fried version and bake it instead for a lean, flavorful meal with less fat and more nutrients.
Sushi
Sushi provides a good dose of protein and omega-3s. However, raw fish may contain parasites or bacteria, and popular sushi fish like tuna can be high in mercury.
It’s best enjoyed occasionally and from reputable restaurants that follow proper food safety standards.
Swordfish
Swordfish rarely shows up in everyday meals but can be found in some restaurants.
This large predator fish contains high levels of mercury, making it unsafe for pregnant women, children, and those with weakened immune systems.
Salmon
Salmon stands out for its high omega-3 content and low mercury levels, particularly when wild-caught from Alaska.
You can reduce exposure to contaminants like PCBs by removing the skin, dark meat, and excess fat before cooking.
Fish and chips
This classic comfort food might be tasty, but it’s heavy on deep-fried fat and calories.
The fish, the fries, and the sauces like tartar and ketchup combine into a high-calorie meal with minimal nutritional value.
This article is based on information from WebMD.