While my genes tell me that I need more DHA + EPA found in fish and seafood, I’m also aware that all seafood is equal. In my last post I gave a list of seafood and fish that contain DHA + EPA (https://dnadiet.wordpress.com/2012/10/03/here-fishy-here-fishy-lisa-needs-more-dha-epa-here-fishy/). Along with accumulating health omega-3 fats, fish and seafood can also accumulate environmental toxins, which we consume when we eat fish and seafood. Additionally, modern fishing methods are not all environmentally sustainable and I try to be a responsible consumer when I can. Monterey Bay Aquarium’s Seafood Watch is a resource that I use to help determine which seafood to consume to maximize my omega-3 intake, while minimizing my intake of environmental toxins and environmental impact.
In general, larger fish have lived longer and accumulated more toxins than smaller, younger fish. New to me was the fact that “wild” is not always better than “farmed”, for both nutrition and sustainability reasons.
MontereyBay has posted a “Super Green” list of the best seafood choices based on three criteria:
- Low levels of contaminants (mercury and PCBs)
- At least 250 mg/serving of omega-3 fats
- Classified as a Seafood Watch “Best Choice”, which is a measure of sustainability.
The Super Green list includes Albacore tuna (US or British Columbia), freshwater Coho salmon (farmed, US), farmed oysters, wild-caught pacific sardines and farmed rainbow trout.
Check out the complete list at http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_health.aspx
Here’s a link to a handy table that I printed and bring to the grocery store and fish mongers: http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_alternatives.aspx
Another great source of omega-3s is sablefish (also called black cod). While not easy to find and fairly pricy, I assure you it is worth it, especially if prepared using this simple parchment method for Sablefish with Asian Flavors and Fresh Herb Salad, available from http://www.montereybayaquarium.org/cr/cr_seafoodwatch/recipes/sablefish_asian.aspx
Happy eating!
Lisa
dnadiet 