First you are told fish is good for you and then, suddenly, fish is bad for you. Just like everything else we hear about our nourishment, the fishy issue gets confusing too. And here is adding to the mix: sometimes eating fish is not good for the fish.

So….. Let's filet this fishy issue, get the bones out, and look at the why, which and when to go fish.

Why Fish

Fish is a lighter source of protein, easier to digest and almost all fish holds fewer calories than meat. Plus, the fat in fish is a healthier fat for you, than the fat in meat.

Fish and especially salmon, is an excellent source of the crucial omega-3 fatty acids that we all need as a daily part of healthy living.

Oh.....and it tastes good too. Fish, if prepared well, picks up the taste of the foods it is cooked with, which can make fish much more versatile in taste than meat.

Why Not Fish

As fish live in the ocean they pick up the pollution from their environment such as mercury and pesticides that run off from land/farming. This is something we do not want too much of. The rule of thumb is, the bigger the fish the more mercury. However – in general the health benefits of eating fish outweigh the risks if you don’t overdo it. Once again the good old rule applies: Food can be your medicine and food can be your poison. The answer lies in the balance and appropriate consumption. A guideline is – max 12 ounces of fish per week.

Another fishy issue is that some fish are over-fished. For this reason it is now popular to buy farm raised fish, which in itself is a good idea if it is a fish well-farmed without antibiotics, which would otherwise make them just as harmful for our health as meat, poultry, and eggs that are not organically raised.

Which Fish

Go Wild….. At least when it comes to selecting your fish, wild seems to be the best choice. The “good for you benefits” are supposed to be higher in the wild catch (such as the omega-3 fatty acids).

In general there are so many fish to choose from, but there are some more and less desirable than others.....beyond what your taste buds vote for.

Yes Fish

Farmed : Abalone, Catfish, Clams, Mussels, Oysters, Striped Bass, Sturgeon, Tilapia, Rainbow and Brook Trout, Shrimp.

Wild: Alaskan Salmon, Shrimp, Scallops.

Sometimes Fish
Higher in mercury and/or pesticides…run-off from the land

Yellowfin, Bigeye, and Albacore Tuna; Wild striped bass, Pacific Halibut, Bluefish, Mackerel, Mahi-mahi, Sardines, Crab, Fluke

No Fish
Overfished

Chilean seabass, Cod, Atlantic Flounder, Grouper, Atlantic Halibut, Monkfish, Orange Roughy, Oysters, Atlantic Salmon, Snapper, Sole, Swordfish, Shark , Marlin, Tilefish.

And for your health: avoid farm-raised salmon unless it is organically farmed.

When Fish

Here are a few simple tricks to assess the quality and freshness of your catch.

If you buy a whole fish check:

The eyes; should be clear and bulging. The skin; should be covered with a slight sea slime. The scales; should not be broken. The flesh; should be buoyant and not leave a mark when you press on it. The gills; should be red. Brown or purple is a sign of age. And then of course the smell; should be one of the sea and not ammonia.

Where Fish

A great source for buying high quality well fished fish, high in Omega-3 and low in mercury – www.vitalchoice.com

There are also great many stores that mark their fish well. Wholefoods for one gives you the information you need to pick your fish.

And if you wonder about your sushi…..For more on mercury levels in sushi www.nrdc.org/health/effects/mercury/sushi.asp