The Best Fish to Eat



What’s the Catch?


Fish and seafood are loaded with healthy fats, but choosing the right ones to eat can be tricky. You have to consider not only the amount of mercury and other contaminants they contain, but also the environmental impact. Here are some helpful guidelines to ensure you are choosing fish that are both safe and sustainable.


Enjoy these fish


They are low in mercury and other toxins and are caught or farmed responsibly.

• Pacific Sardines (wild-caught)

• Salmon (wild-caught, Alaskan)

• Crab

• Sole (Pacific)

• Anchovies

• Tilapia

• Trout (Freshwater)

Limit these fish


Eat six servings or less per month:

• Cod (from Alaska and Canadian Pacific)

• Halibut

• Mahi Mahi

• Lobster


Eat three servings or less per month:

• Bluefish

• Mackerel (Spanish, Gulf)

• Tuna (Canned Albacore & Yellowfin)


Avoid Eating

These fish contain the highest levels of mercury, toxins, and pollutants and most are also endangered:

• Caviar

• Atlantic Cod (chronic mismanagement and low stock has put the species one step above endangered)

• American Eel (yellow or silver eel)

• Atlantic Salmon (both wild and farmed)

• Shark

• Atlantic Bluefish Tuna

• Chilean Sea Bass

• Swordfish

• King mackerel

• Orange Roughy

• Tuna (Big eye, Ahi)


Remember that diet alone isn’t sufficient to get all the omega-3 you need daily. That’s why choosing krill oil products such as those containing NKO® is a safe and sustainable way to ensure you get your much needed Omega-3 since it contains no toxins or contaminants. NKO® is certified by Friend of the Sea, for sustainable krill harvesting.