SMART Seafood

Fish and shellfish are an integral part of your healthy diet — but not all types of seafood are 100 percent beneficial. Here, discover the best seafood for both you and the environment.

May 29th, 2015 by: Julie Fortenberry

SALMON

Full of beneficial omega-3 fatty acids, salmon tops the list of heart-healthy fish. Choose wild-caught Alaskan salmon or freshwater Coho salmon instead of farmed varieties — and read the label closely, as virtually all salmon labeled “Atlantic salmon” is farmed. 

CRAB 

A great source of low- calorie protein, crab is also high in vitamin B12 and vitamin C. Avoid buying canned crab, or rinse it well before eating to remove excess sodium. 

CRAWFISH

This long-loved Louisiana staple is not only delicious, but a great way to get protein. Low in fat, crawfish fit perfectly into your heart- healthy eating plan — just don’t add too much salt to the boil. 

OYSTERS

High in zinc, iron and omega-3s, farmed oysters can actually benefit both you and the environment! Oysters help improve water quality by feeding off nutrients in the water — and you can improve your health by working them into your diet once 

SHRIMP

Serve up some shrimp and enjoy a versatile, low-calorie protein option that’s rich in iodine. 

TUNA

Choose sustainably sourced tuna species, like skipjack, over albacore and other over- fished varieties. In 2010, Greenpeace International added six species of tuna to its “red list” of species that are likely to be sourced from unsustainable fisheries. 

TROUT

Freshwater trout is rich in omega-3s. Most of the rainbow trout available in the U.S. is protected from common contaminants and fed a fishmeal diet that helps conserve natural resources. 

SARDINES

Sardines, such as herring, contain low levels of mercury and high levels of calcium, vitamin D, omega-3 fatty acids and several B-vitamins. Search out low- sodium versions if you plan to eat them straight from the can.