#1 Fish & Seafood with Nutritional Benefits!

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1 Fish Seafood with Nutritional Benefits!
Website https//bradleysfish.com
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Fishes and their Nutritional Benefits!
Health experts have long touted the nutritional
benefits of fish These sea creatures rank high
on lists of the best sources of heart-healthy
omega-3 fatty acids, high-quality
protein, metabolism-friendly selenium,
energy-boosting Vitamin B12, and
inflammation-fighting Vitamin D. But even though
eating fish is highly recommended, choosing which
best fish to eat can be more difficult than
navigating a rowboat in a stormy sea. When
you buy fish, it can be tricky to balance your
healthy eating ambitions with your concerns about
your heart health and mercury levelsnot to
mention sustainable fishing practices or ocean
health. Omega-3s are essential nutrients that
help ward off heart disease, diabetes, and
metabolism-slowing inflammation, and theyre
primarily found in fish. Unfortunately, another
element primarily found in fish is mercury.
Human exposure to mercury is mostly through
seafood consumption, and this exposure has been
found to cause adverse neurodevelopmental,
cardiovascular, and immunological health effects
in sufficient doses, according to a report
in Journal of Preventive Medicine and Public
Health. The FDA considers that the 1,000 parts
per billion (ppb) limit provides an adequate
margin of safety for adult men and women, and
environmental advocacy groups like the Natural
Resources Defense Council (NRDC) recommend
pregnant women or women planning to become
pregnant should avoid eating fish highest in
mercury at 500 ppb and over.
To determine the best fish, we compiled a list of
popular seafood consumed in the U.S., and we left
off endangered species like Atlantic bluefin
tuna. 
Because essential omega-3s and lean protein are
two of the most uniquely valuable nutrients
provided by fish, we chose to rank the seafood
based on these nutritional benefits over standard
methods of calories or fat. We also used
nutritional perks like selenium, vitamin B12, and
vitamin D to break any ties. Using the USDA
Nutrient Database, we calculated the omega-3 (DHA
and EPA) and protein content of each raw fish for
a standard size of 3 ounces. The rankings also
factored in potentially toxic levels of mercury
from the Environmental Defense Funds Seafood Hg
(mercury) Database in ppb as well as the fishs
sourcewhether wild or farmed using questionable
techniques. Read on to find out which fish are
keepers and which you should throw back.
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Category 1 The Most Nutritious And Safest Fish
In order to make the best list, these fish had to
have moderate levels of mercury or better (less
than 350 ppb), be a good source of protein, and
have no less than 200 mg of omega-3s. In other
words, these fish are actually worth your time
and moneyand wont make you sick in exchange for
their nutrients.
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• 01 Atlantic Mackerel

• Listed on Seafood Watchs Super Green List,
  this best fish to eat is a triple threat its
  low in mercury, provides almost eight times the
  recommended omega-3 intake per day, and is
  classified as a Seafood Watch Best Choice in
  terms of sustainability. . Just watch out for
  canned mackerel, which can have mercury levels up
  to 586 ppb

• Nutrition (per 3 oz serving) 174 calories, 11.8
  g fat (2.8 g saturated fat), 76 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 15.8 g
  proteinProtein (g per 3 oz) 15.8Omega-3s (mg
  per 3 oz) 1,954Mercury levels (parts per
  billion) 45

02  Pink Salmon
Pink salmon, also known as humpback salmon
because of males distinctive humpback that
occurs during their spawning phase, is native to
the cold waters of the Pacific and Arctic Oceans.
If eating muscle-building protein and
heart-healthy omega-3 levels isnt for you, you
can also chow down on this fishs roe, which is a
common source for caviar.
Nutrition (per 3 oz serving) 108 calories, 3.5 g
fat (0.7 g saturated fat), 64 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 17.4 g
proteinProtein (g per 3 oz) 17.4Omega-3s (mg
per 3 oz) 438Mercury levels (parts per
billion) 37
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• This meaty white fishs mild flavor makes it
  immensely versatile. Besides being low-cal, its
  also fillingmaking it a great weight-loss food.
  According to The Sof Common Foods, published in
  the European Journal of Clinical Nutrition,
  halibut ranks the second most filling foodbested
  only atiety Index by boiled potatoes. Study
  authors attribute the filling factor of white
  fish like halibut to its impressive protein
  content and influence on serotonin, one of the
  key hormones responsible for regulating appetite.
  Try eating more Pacific than Atlantic fish since
  the Atlantic halibut is low in numbers.

3  Atlantic Pacific Halibut

• Nutrition (per 3 oz serving) 186 calories, 2.7 g
  fat (0.6 g saturated fat), 139 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 37.9 g
  proteinProtein (g per 3 oz) 37.9Omega-3s (mg
  per 3 oz) 396 (0.135 0.261Mercury levels
  (parts per billion) 261

The smaller the fish, the smaller the amount of
mercury. These tiny Sardine fish typically come
from the Pacific. Despite their diminutive size,
they pack a nutritional punch (which is why
theyre one of the superfoods you need). A mere 3
ounces provides 12 percent your recommended daily
intake of vitamin D and 64 percent of selenium, a
mineral that plays a key role in metabolism,
immunity, and reproductive health. Canned
versions are known to be high in sodium, so be
sure to consume them in moderation or look for
low-sodium canned versions.
4 Canned Sardines in Oil
Nutrition (per 3 oz serving) 177 calories, 9.7 g
fat (1.3 g saturated fat), 261 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 21 g proteinProtein
(g per 3 oz) 21Omega-3s (mg per 3
oz) 835Mercury levels (parts per billion) 79
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• Despite their shared name, Atlantic pollock are
  larger and darker than the Alaskan pollock, which
  is actually a different species. Another big
  difference? The Atlantic fish has a much higher
  omega-3 content. Its mild flavor and delicate
  texture makes it extremely versatile, so feel
  free to dress it up however youd like!
• The Pollock is a great alternative to cod,
  Barramundi, and cod fillets

5   Atlantic Pollock

• Nutrition (per 3 oz serving) 78 calories, 0.8 g
  fat (0.1 g saturated fat), 73 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 16.5 g
  proteinProtein (g per 3 oz) 16.5Omega-3s (mg
  per 3 oz) 358Mercury levels (parts per
  billion) 160

6 Spiny Lobster
This lobster lacks the terrifying claws
characteristic of its Maine cousin but makes up
for it in its abundance of protruding barbs.
Typically found in warmer seas in the Caribbean
and Mediterranean, their lobster tails meat are
packed with omega-3s, and the whole lobster
provides 122 percent of your daily recommended
vitamin B12, a vitamin unique to animal sources
that facilitates proper nerve function.
Nutrition (per 3 oz serving) 95 calories, 1.3 g
fat (0.2 g saturated fat), 150 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 17.5 g
proteinProtein (g per 3 oz) 17.5Omega-3s (mg
per 3 oz) 317Mercury levels (parts per
billion) 100
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7   European Anchovy

• Nutrition (per 3 oz serving) 111 calories, 4.11
  g fat (1.1 g saturated fat), 88 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 17.3 g
  proteinProtein (g per 3 oz) 17.3Omega-3s (mg
  per 3 oz) 1,231Mercury levels (parts per
  billion) 103

• You may already use it in your Caesar salad
  dressings, but anchovies omega-3 levels of five
  times your recommended daily intake might give
  you reason to find more ways to introduce this
  power food into your cooking arsenal. Try it in
  our prime rib with Italian herb sauce.!
• This common fish is widely available with
  Anchovies In Garlic, Anchovies And Olives and
  Anchovies In Oil

Herring is the superfood of the sea. Besides
being one of this lists top three sources of
omega-3s per ounce, herring is also one of the
best sources of vitamin B12over 160 percent
RDI per ounceand vitamin D11 percent RDI per
ounce. When it comes to cooking, grill herring
and dress with a mixture of mustard, lemon juice
and its own oil for a dinner packed with protein
and healthy fats. Serve with a side of sautéed
kale and some quinoa to round out your plate.
8 Atlantic Herring
Nutrition (per 3 oz serving) 134 calories, 7.7 g
fat (1.7 g saturated fat), 76 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 15.3 g protein, 56
RDA Selenium, 484 RDA Vitamin B12Protein (g per
3 oz) 15.3Omega-3s (mg per 3 oz) 1,336Mercury
levels (parts per billion) 43
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• Sockeye salmon is much deeper in red than other
  salmon species because it noshes on krill, a type
  of small shrimp. Besides being a great source of
  omega-3s, a 3-ounce portion ranks as your seventh
  best source of vitamin D, with 112 percent of
  your recommended intake. This sun vitamin is
  rarely found in food but is important in warding
  off breast and prostate cancer as well as
  boosting heart health.

9  Sockeye Salmon

• Nutrition (per 3 oz serving) 111 calories, 4 g
  fat (0.7 g saturated fat), 66 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 18.9 g
  proteinProtein (g per 3 oz) 6.3Omega-3s (mg
  per 3 oz) 613Mercury levels (parts per
  billion) 39

While oysters protein per ounce may appear low
at first, shuck a plate of just six of these
pearl-yielding mollusks and your protein profit
skyrockets to 28 grams along with 2,064 mg of
omega-3s. Anti-inflammatory properties of
omega-3s arent the only benefit of eating
oysters. In fact, their high levels of zinc may
help brighten your mood, but could also be the
root of their well-known reputation as
an aphrodisiac. A study in Nutrition found that
six months of zinc supplementation among slightly
zinc-deficient elderly men doubled serum levels
of testosteronethe hormone whose levels reflects
libido.
10 Pacific Wild Oysters
Nutrition (per 3 oz serving) 69 calories, 2 g
fat (0.4 g saturated fat), 90 mg sodium, 4.2 g
carbs, 0 g fiber, 0 g sugar, 8 g proteinProtein
(g per 3 oz) 8Omega-3s (mg per 3
oz) 584Mercury levels (parts per billion) 39
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• These fish are strong and aggressive, which is
  why lifeguards are taught to remove swimmers from
  the water when they see any signs of bluefish
  feeding frenzies. During these frenzies, bluefish
  will continue to attack and eat anything in their
  way even after theyve eaten their fill. (Sounds
  just like what happens after you eat these 24
  foods that make you hungrier.) This overeating is
  most likely the reason that bluefish have a
  fairly high mercury level. Because of the medium
  levels of mercury, be sure to consume this fish
  in moderation, but when you do, itll give you a
  great source of omega-3s and lean protein.

11   Bluefish

• Nutrition (per 3 oz serving) 105 calories, 3.6 g
  fat (0.8 g saturated fat), 51 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 17 g proteinProtein
  (g per 3 oz) 17Omega-3s (mg per 3
  oz) 655Mercury levels (parts per billion) 350

12 Wild Rainbow Trout
Nutrition (per 3 oz serving) 101 calories, 2.9 g
fat (0.6 g saturated fat), 26 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 17.4 g
proteinProtein (g per 3 oz) 17.4Omega-3s (mg
per 3 oz) 499Mercury levels (parts per
billion) 344
Following a rainbow can lead you to a pot of
gold a lean-protein and omega-3 pot of gold,
that is. Because of moderate PCB contamination
due to their lake habitats, the Environmental
Defense Fund (EDF) recommends kids limit
consumption to two to three meals a month,
depending on their age.
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13   Squid

• Technically, and quite surprisingly, a squid is a
  type of mollusk the same family as mussels and
  clams. This is because squid used to have a shell
  just like these other shellfish, but over time,
  it was reduced down to a pen-like structure.
  Well, use that pen to write down squid (or
  calamari) on your grocery list. Squid is so high
  in omega-3s that its a source of omega-3
  supplement oil.

• Nutrition (per 3 oz serving) 78 calories, 1.2 g
  fat (0.3 g saturated fat), 37 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 13.2 g
  proteinProtein (g per 3 oz) 13.2Omega-3s (mg
  per 3 oz) 415Mercury levels (parts per
  billion) 44

Farmed or wild, mussels are a great source of
protein and omega-3s and a super source of
vitamin B12 with 170 percent of your daily
recommended intake per 3 ounces (which is
equivalent to only five musselsway fewer than
youll get in any classic mussel dish). It turns
out, farmed mussels are raised in an
environmentally responsible manner that may
actually improve the surrounding marine
environment.
14 Mussels
Nutrition (per 3 oz serving) 73 calories, 1.9 g
fat (0.4 g saturated fat), 243 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 10.1 g
proteinProtein (g per 3 oz) 10.1Omega-3s (mg
per 3 oz) 375Mercury levels (parts per
billion) 28
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15   Blue Crab

• Nutrition (per 3 oz serving) 74 calories, 0.9 g
  fat (0.2 g saturated fat), 249 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 15.4 g
  proteinProtein (g per 3 oz) 15.4Omega-3s (mg
  per 3 oz) 273Mercury levels (parts per
  billion) 95

• These BlueClaws are found on the Atlantic coast,
  and will most certainly be the fresh crab of
  choice if you ever visit a Maryland crab
  restaurant. Youll have to eat four of the
  crustaceans to meet the 3-ounce serving, but we
  dont think thatll be too much of a problem if
  you belly up to an old-fashioned crab shack..

The Red Snapper is one of the Gulf of Mexicos
signature fish. For many commercial fishermen,
its primarily where their profits come from. In
fact, back in 2011, Gulf fishermen harvested 3.6
million pounds of red snapper that were valued at
11.4 million. Were definitely on board with its
popularitythe fish is a great source of
lean protein to help build muscle, boost your
metabolism, and increase feelings of fullness.
16 Gray and Red Snapper
Nutrition (per 3 oz serving) 85 calories, 1.1 g
fat (0.2 g saturated fat), 54 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 17.4 g
proteinProtein (g per 3 oz) 17.4Omega-3s (mg
per 3 oz) 264Mercury levels (parts per
billion) 230
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17   Wild Striped Bass

• Stripers are a long-lived species, and many live
  to over 30 years of age. Their long life may
  expose them to and influence their increased
  levels of mercury, which accounts for the 295
  ppb. Its also a reason for their large sizethe
  world record for striped bass is over 81 pounds!
  And all that meat is packed with omega-3s and
  vitamin B12.

• Nutrition (per 3 oz serving) 82 calories, 2 g
  fat (0.4 g saturated fat), 59 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 15 g proteinProtein
  (g per 3 oz) 15Omega-3s (mg per 3
  oz) 641Mercury levels (parts per billion) 295

18  Black Sea Bass
Nutrition (per 3 oz serving) 82 calories, 1.7 g
fat (0.4 g saturated fat), 58 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 15.7 g
proteinProtein (g per 3 oz) 15.7Omega-3s (mg
per 3 oz) 506Mercury levels (parts per
billion) 120
This petite fish inhabits the eastern coast, from
Maine to Florida. Besides finding it in
restaurants, the black sea bass is also a popular
recreational catch. Chilean sea bass, however,
shouldnt be consumed as often as its mercury
levels are 357 ppb.
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• Skipjack tuna is smaller than its yellowfin
  cousin, which helps it to soaks up fewer toxins.
  Even with its smaller size, it still has almost
  200 ppb of mercury, so be mindful of the
  frequency of which you eat itespecially if you
  buy bulk-buying mecca Costcos new sustainable
  (and affordable) skipjack tuna brand. What is
  sustainable tuna? Its tuna that is FAD-free
  fish aggregating devices (FADs) are large nets
  that can kill sharks, rays, and turtles that are
  caught along with the tuna.

19   Skipjack Tuna

• Nutrition (per 3 oz serving) 88 calories, 0.9 g
  fat (0.3 g saturated fat), 31 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 18.7 g
  proteinProtein (g per 3 oz) 18.7Omega-3s (mg
  per 3 oz) 217Mercury levels (parts per
  billion) 198

20  Perch
Nutrition (per 3 oz serving) 77 calories, 0.8 g
fat (0.2 g saturated fat), 53 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 16.5 g
proteinProtein (g per 3 oz) 16.5Omega-3s (mg
per 3 oz) 215Mercury levels (parts per
billion) 141
Perch are a popular sport fish species because
they put up a good fight. That fight certainly
pays off with some good protein and healthy fats.
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• Earning its name from a town in Washington where
  its found, Dungeness crabs live in the chilly
  Pacific waters on the West Coast. While not a top
  source of omega-3s per ounce, when it comes to
  serving size, a single king crab is just under 6
  ounces, so if you eat the whole thing, youre
  looking at 28 grams of protein and 500 mg
  omega-3s per crab. Besides filling your belly,
  you can ease your mind knowing that Seafood
  Watchone of the most popular sustainable seafood
  advisory listshas given the crab a sustainable
  seafood rating of Best Choice.

21   Dungeness Crab

• Nutrition (per 3 oz serving) 73 calories, 0.8 g
  fat (0.1 g saturated fat), 251 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 14.8 g
  proteinProtein (g per 3 oz) 14.8Omega-3s (mg
  per 3 oz) 261Mercury levels (parts per
  billion) 120

Compared to these oysters pacific cousins, their
slightly smaller size means your omega-3 gain is
significantly reduced. When looking for the best
mollusk, examine their shells Atlantic oysters
have a smoother and rounder shell while Pacific
oysters have a sharper and more rigid shell. Why?
The Pacific ocean is much rougher than the
Atlantic, so oysters hailing from this ocean form
a tougher shell to protect themselves. Dont
throw these shells to the side just yet, though.
Oysters have been found to be full of iron, and
just 6 of these provide 21 percent of your
recommended daily allowance. Good news since iron
deficiencies have been linked to a significant
increase in fat gene expression.
22  Wild Eastern Oysters
Nutrition (per 3 oz serving) 43 calories, 1.4 g
fat (0.4 g saturated fat), 71 mg sodium, 2.3 g
carbs, 0 g fiber, 0.5 g sugar, 4.8 g
proteinProtein (g per 3 oz) 4.8Omega-3s (mg
per 3 oz) 263Mercury levels (parts per
billion) 18
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Category 2 The Least Nutritious Fish.
These fish all ranked in the bottom half of the
pack regarding their amounts of omega- 3s,
protein, and average mercury levels. High mercury
levels (above 800 ppb) sent fish to the bottom of
the net, as well as fish that had lower than 100
mg of omega-3s. Translation Shrimp isnt super
awful for you, but its ranked poorly because it
doesnt have a whole lot going on in terms of
nutrition, either. And sure, swordfish has a lot
of protein, but its like drinking mercury.
Farmed fish also found a place on the worst list,
as theyre typically fed an unnatural diet that
may include animal products, soy, and dyes.
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1   Tilefish

• Nutrition (per 3 oz serving) 82 calories, 1.96 g
  fat (0.4 g saturated fat), 45 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 14.9 g
  proteinProtein (g per 3 oz) 14.9Omega-3s (mg
  per 3 oz) 365Mercury levels (parts per
  billion) 883

• Tilefish has the highest mercury level among all
  varieties of fish, with 883 parts of mercury per
  billion. And those you find from the Gulf of
  Mexico? Mercury levels can reach up to 1,445 ppb!
  Thats 45 higher than the USDA allowed maximum.

2  Shark
Nutrition (per 3 oz serving) 110 calories, 3.8 g
fat (0.8 g saturated fat), 67 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 17.8 g
proteinProtein (g per 3 oz) 17.8Omega-3s (mg
per 3 oz) 717Mercury levels (parts per
billion) 882
You should always swim away from sharks, in sea
and on land. With terrifying mercury levels at
883 ppb, no amount of omega-3s or protein can
justify this catch.
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• Like all the fish ranked below it, swordfish
  contains dangerously high levels of mercury, an
  element which acts as an endocrine disruptor. An
  endocrine disruptor is a fake hormone that tricks
  your body into holding on to fat, burning fewer
  calories, and reducing levels of leptin, a
  hormone that regulates appetite. The marlin fish,
  one of this billfishs cousins, is even worse It
  has mercury levels at 1,517 ppb. Its high levels
  of selenium and vitamin D are what kept it
  better-for-you than the next big guy

3   Swordfish

• Nutrition (per 3 oz serving) 122 calories, 5.7 g
  fat (1.4 g saturated fat), 69 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 16.7 g
  proteinProtein (g per 3 oz) 16.7Omega-3s (mg
  per 3 oz) 641Mercury levels (parts per
  billion) 893

4  Tilapia
Nutrition (per 3 oz serving) 81 calories, 1.4 g
fat (0.5 g saturated fat), 44 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 17 g proteinProtein
(g per 3 oz) 17Omega-3s (mg per 3
oz) 77Mercury levels (parts per billion) 19
Deficient of omega-3s, and typically accompanied
by an astronomical level of omega-6s, this fish
is worse for your belly than bacon. Additionally,
most tilapia is farm-raised and fed a diet of
corn instead of lake plants and algae, making
them the turducken of seafood Junk stuffed with
junk surrounded by junk.
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5   Yellowtail Tuna

• You might see this fish listed on your sushi menu
  as Hamachi or Buri. In Tokyo cuisine,
  Hamachi is used to described yellowtail that is
  farmed. While natural buri swim thousands of
  miles in their lifetimes, hamachi dont get much
  exercise while being farmed in fishnets,
  resulting in a noticeable difference in the
  quality of fish oil, and could account for this
  tunas low levels of omega-3s.

• Nutrition (per 3 oz serving) 93 calories, 0.4 g
  fat (0.1 g saturated fat), 38 mg sodium, 0 g
  carbs, 0 g fiber, 0 g sugar, 20.7 g
  proteinProtein (g per 3 oz) 20.7Omega-3s (mg
  per 3 oz) 85Mercury levels (parts per
  billion) 270

6  Grouper
Nutrition (per 3 oz serving) 78 calories, 0.9 g
fat (0.2 g saturated fat), 45 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 16.5 g
proteinProtein (g per 3 oz) 16.5Omega-3s (mg
per 3 oz) 210Mercury levels (parts per
billion) 417
A popular fish in Florida, the grouper is a
bottom eating fish with hearty, but light, meat.
This large fish prefers to swallow its prey
(including fish, octopi, and crustaceans) whole.
Because of its high mercury levels, youd do
best to eat this fish as often as you vacation.
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7   Wild Pacific Cod

• Nutrition (per 3 oz serving) 61 calories, 0.2 g
  fat (0 g saturated fat), 93 mg sodium, 0 g carbs,
  0 g fiber, 0 g sugar, 14.9 g proteinProtein (g
  per 3 oz) 14.9Omega-3s (mg per 3
  oz) 57Mercury levels (parts per billion) 144

• If you want to salvage any nutritional value from
  this fish, please dont bread and fry it for fish
  sticks. Cods high protein content and amino acid
  profile contribute to the fishs satiating
  properties. In fact, a study in the European
  Journal of Clinical Nutrition found that people
  ate 11 percent less at dinner after having cod
  for lunch versus those who ate a beef lunch.

Nope, scallops arent ranked so low because
theyre often guilty by association with creamy
and decadent restaurant sauces (not great for
weight loss). Despite being high-protein and
low-calorie, these mollusks wont provide you
with a ton of omega-3s. However, theyre still
great for your waistline. One study published in
the Journal of Food Science found bioactive
capsules made from scallop byproducts show
significant anti-obesity effects. Throw tiny bay
scallops on top of a salad or eat diver scallops
with a lemony farro risotto.
8  Scallops
Nutrition (per 3 oz serving) 59 calories, 0.42 g
fat (0.1 g saturated fat), 333 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 10.3 g
proteinProtein (g per 3 oz) 10.3Omega-3s (mg
per 3 oz) 88Mercury levels (parts per
billion) 40
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• Steamed, littleneck, cockles, you name it. Clams
  are a hard-shelled fish with an amazing secret
  They are the worlds greatest source of Vitamin
  B12 (according to the FDA, that is). Cooking the
  little shells bumps up their Vitamin B12 levels
  to 84 microgramsthats 1,402 percent your daily
  recommended value! Unfortunately, thats not the
  only reason we came to the fish party. Clams are
  seriously lacking on the omega-3 and protein
  fronts compared to their peers.

9  Clams

• Nutrition (per 3 oz serving) 73 calories, 0.8 g
  fat (0.2 g saturated fat), 511 mg sodium, 3 g
  carbs, 0 g fiber, 0 g sugar, 12.5 g
  proteinProtein (g per 3 oz) 12.5Omega-3s (mg
  per 3 oz) 91Mercury levels (parts per
  billion) 28

10  Farmed Catfish
Nutrition (per 3 oz serving) 101 calories, 5 g
fat (1.1 g saturated fat), 83 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 13 g proteinProtein
(g per 3 oz) 13Omega-3s (mg per 3
oz) 62Mercury levels (parts per billion) 12
Farmed catfish may be raised in clean, fresh
water but they contain significantly fewer
valuable omega-3s compared to their wild
counterparts. Even though catfish are naturally
omnivores, farmed fish are fed unnatural diets of
soybeans, corn, and rice.
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• The number 1 top US consumed seafood, shrimp is
  rich in iodine, a building block of your
  metabolism-running thyroid hormones. Shrimp is a
  low-fat, low-calorie shellfish that can be
  enjoyed weekly, due to its low mercury content.
  Unfortunately, you wont get much heart-healthy,
  immunity-boosting omega-3 benefits, but they
  still taste great with pasta in shrimp scampi or
  in our Shrimp and Grits recipe.

11  Shrimp
Nutrition (per 3 oz serving) 72 calories, 0.4 g
fat (0.1 g saturated fat), 481 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 17 g proteinProtein
(g per 3 oz) 17Omega-3s (mg per 3
oz) 52Mercury levels (parts per billion) 53
A popular fish of frozen fish and chips (one of
the unhealthiest foods on the planet), you can
pick this fish up from the store when its in
season between November and April, as the cold
weather makes the flesh firmer. Despite its
firmness, Haddock lacks many nutritional
benefits, which is why it lands low on our
ranking. Substitute it for halibut, another
white-fleshed fish with more omega-3s.
12  Haddock
Nutrition (per 3 oz serving) 63 calories, 0.4 g
fat (0.1 g saturated fat), 181 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 13.9 g
proteinProtein (g per 3 oz) 13.9Omega-3s (mg
per 3 oz) 112Mercury levels (parts per
billion) 164
22

• Dont confuse this fish with cod. Although the
  pollock is closely related to the Atlantic cod,
  it lives in the colder waters in the Alaskan
  North Pacific Sea. Furthermore, the FDA just
  announced that that Alaska pollock can only be
  from Alaska. It might seem trivial, but this
  label ensures that Alaska will secure their grasp
  on the pollock market, kicking out their Russian
  competitors. Why all the competition? Pollock is
  the largest fishery in the U.S. and accounts for
  11 percent of U.S. seafood intake.

13  Alaskan Pollock
Nutrition (per 3 oz serving) 48 calories, 0.4 g
fat (0.1 g saturated fat), 283 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 10.4 g
proteinProtein (g per 3 oz) 10.4Omega-3s (mg
per 3 oz) 141Mercury levels (parts per
billion) 50
Known as crawfish, crayfish, and crawdads,
whatever you choose to call them, these little
crustaceans look and taste a lot like little
lobsters. Typically used in Creole cooking down
in Cajun country, crawfish festivals have been
known to pile the little shellfish by the
bucketful. As of 2005, Louisiana supplies 95
percent of the crayfish harvested in the United
States from aquaculture. Theyre farmed
sustainably in rotation with crops and feed on
plant material that grows naturally in the pond.
The only problem? You have to eat 25 of them to
get the nutrition levels listed above.
14 Farmed Crawfish
Nutrition (per 3 oz) 61 calories, 0.8 g fat (0.1
g saturated fat), 53 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 12.6 g proteinProtein (g per 3
oz) 12.6Omega-3s (mg per 3 oz) 122Mercury
levels (parts per billion) 34
23
15  Northern Lobster

• A staple of any trip to Maine, this northern
  lobster has a surprising low omega-3
  concentration but maintains solid protein levels.
  Youll have to eat double the amount of this
  lobster to get the same omega-3 levels as its
  spiny cousin (more on that later). Craving this
  seafood specialty? Its one of meals under 500
  calories at Red Lobster.

Nutrition (per 3 oz serving) 65 calories, 0.6 g
fat (0.2 g saturated fat), 360 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 14 g proteinProtein
(g per 3 oz) 14Omega-3s (mg per 3
oz) 145Mercury levels (parts per billion) 200
While you wont be boosting immunity with this
fish, research does suggest a regular serving
of Atlantic cod may help you stay trim. An
eight-week study of 120 men published
in Nutrition, Metabolism Cardiovascular
Diseases found that when combined with a
calorie-restricted diet, participants who
consumed cod five times a week lost more weight
and visceral fat and showed better improvements
in their blood pressure than those who ate cod
just one or three times per week.
16 Wild Atlantic Cod
Nutrition (per 3 oz serving) 70 calories, 0.6 g
fat (0.1 g saturated fat), 125 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 15.1 g
proteinProtein (g per 3 oz) 15.1Omega-3s (mg
per 3 oz) 156Mercury levels (parts per
billion) 70
24

• Canned tuna is a pantry staple because its a
  quick, cheap source of protein and rich in
  vitamins and minerals. Its also a prime source
  of one of the two active omega-3 fatty acids
  docosahexaenoic acid (DHA). A study in
  the Journal of Lipid Research showed that omega-3
  fatty acid supplementation had the profound
  ability to turn off abdominal fat genes. DHA,
  specifically, can be 40 to 70 percent more
  effective than its sister omega-3, EPA, at down
  regulating fat genes in the abdomen, which can
  prevent belly fat cells from expanding in size.
  But what about the mercury? Just make sure its
  light canned albacore tuna can have almost
  triple the levels of mercury. Light tuna is a
  smaller fish than albacore, which is why its
  considered a low mercury fish and canand
  should!be enjoyed two to three times a week (or
  up to 12 ounces), according to the FDAs most
  recent guidelines..

17   Light Canned Tuna in Water
Nutrition (per 3 oz serving) 73 calories, 0.8 g
fat (0.2 g saturated fat), 210 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 16.5 g
proteinProtein (g per 3 oz) 16.5Omega-3s (mg
per 3 oz) 191Mercury levels (parts per
billion) 118
18 Flatfish Flounder and Sole
These funny-looking, single-sided flatfish rank
low on the omega-3 and protein front, most likely
because theyre fairly thin. Since the industrial
revolution, world fish stocks of these flatfish
has decreased to 10 percent of their original
levels, which is a reason to award them a spot
on Seafood Watchs list of seafood that
sustainability-minded consumers should avoid.
Nutrition (per 3 oz serving) 60 calories, 1.6 g
fat (0.4 g saturated fat), 252 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 10.6 g
proteinProtein (g per 3 oz) 10.6Omega-3s (mg
per 3 oz) 208Mercury levels (parts per
billion) 115
25

• They might fulfill your daily minimum omega-3
  requirement, but catfish are not that clean.
  Because catfish are bottom feeders who swim in
  shallow, muddy river water, they are typically
  exposed to toxins like man-made polychlorinated
  biphenyls (PCBs) that have been found to
  influence cognitive deficiencies in exposed
  infants as well as affect hormone metabolism in
  adults...

19  Wild Freshwater Catfish
Nutrition (per 3 oz serving) 81 calories, 2.4 g
fat (0.6 g saturated fat), 37 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 13.9 g
proteinProtein (g per 3 oz) 13.9Omega-3s (mg
per 3 oz) 309Mercury levels (parts per
billion) 144
20 Farmed Atlantic Salmon
Those high levels of omega-3s come with a cost
Soy-fed, farm-raised salmon (99 percent of
Atlantic salmon is now farm-raised due to
overfishing and pollution) is also packed with
around 1,900 mg omega-6s, which actually increase
the inflammation omega-3s combat. Also Farmed
salmon are usually dyed pink, have been found to
be high in PCBs, and have only one-fourth the
belly-flattening vitamin D of their wild cousins.
Nutrition (per 3 oz serving) 177 calories, 11.41
g fat (2.6 g saturated fat), 50 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 17.4 g
proteinProtein (g per 3 oz) 17.4Omega-3s (mg
per 3 oz) 1,671Mercury levels (parts per
billion) 26
26

• While Jellied eels might be your favorite roll at
  sushi restaurants, Japanese freshwater unagi was
  listed on Japans red list of endangered
  species in 2013 after finding a 70 to 90 percent
  rate of decline over its last three generations.
  On the other hand, the American eel population
  remains stable and has not warranted Endangered
  Species Act (ESA) preservation. So, buy local if
  you want to reap its protein-rich benefits.

21  Eel
Nutrition (per 3 oz serving) 156 calories, 9.9 g
fat (2 g saturated fat), 43 mg sodium, 0 g carbs,
0 g fiber, 0 g sugar, 15.7 g proteinProtein (g
per 3 oz) 15.7Omega-3s (mg per 3
oz) 125Mercury levels (parts per billion) 186
22 SPANISH MACKEREL
The Spanish Mackerel is essentially the best of
the worst because what it lacks in the mercury
safety department, it (almost) makes up for in
omega-3s. With four and half times your minimum
recommended daily intake, this fish is sure to
help fight heart disease and inflammation. To be
safe, the NRDC recommends you limit eating this
fish to three servings or less per month.
Nutrition (per 3 oz serving) 118 calories, 5.4 g
fat (1.6 g saturated fat), 50 mg sodium, 0 g
carbs, 0 g fiber, 0 g sugar, 16.4 g
proteinProtein (g per 3 oz) 16.4Omega-3s (mg
per 3 oz) 1,140Mercury levels (parts per
billion) 440
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