Between canned, frozen, farmed, and wild-caught there are endless options when it comes to fish. And it’s a good thing because as a nation we are consuming more than our fair share of fish these days.

Part 3 of a 4-part series called Buying Healthy on a Budget 

Between canned, frozen, farmed, and wild-caught there are endless options when it comes to fish.  And it’s a good thing because as a nation we are consuming more than our fair share of fish these days.

Farmed v.s. Wild

For more information on the differences between farmed and wild fish visit the Farmed v.s. Wild article.

Check the List

The Monterey Bay Aquarium has a fantastic resource to help you decide which fish are most sustainable and best for your health. Get connected by downloading the Mobile Guide that will help you choose ocean-friendly seafood on the go.

Best to Avoid

  • Basa (china, farmed)
  • Bass/sea bass
  • Catfish (China, farmed)
  • Caviar
  • Chilean Sea Bass
  • Cod (Atlantic)
  • Conch, queen
  • Crab, King
  • Crawfish (farmed, imported)
  • Croaker
  • Dace (China, farmed)
  • Eel (China, farmed0
  • Flounder (Atlantic)
  • Grenadier
  • Grouper
  • Gulf Corvina (white sea bass)
  • Haddock (trawl-caught)
  • Hake, white
  • Halibut (Atlantic)
  • Lobster, spiny (Caribbean)
  • Mahimahi (long-line caught)
  • Monkfish
  • Orange roughy
  • Pompano, Florida
  • Rockfish (Pacific red snapper; trawl-caught)
  • Salmon (Great Lakes, farmed)
  • Scallops, sea (U.S. mid-Atlantic)
  • Sea turtles
  • Shark
  • Shrimp (imported)
  • Skate
  • Snapper (red or imported)
  • Sole (Atlantic)
  • Sturgeon (wild-caught)
  • Swordfish
  • Tilapia (China, Taiwan, farmed)
  • Tilefish
  • Totoaba

 

Safe for Eating

  • Abalone (farmed)
  • Anchovies
  • Arctic char
  • Barramundi (U.S., farmed)
  • Catfish (U.S., farmed)
  • Caviar (U.S. or France, farmed)
  • Clams, soft-shell and steamers
  • Crab, Dungeness (U.S., trap-caught)
  • Crab, imitation (AK, wild-caught)
  • Crab, stone (FL)
  • Crawfish (U.S., farmed)
  • Cuttlefish
  • Herring
  • Hoki
  • Lobster, spiny/rock (U.S., Australia, N. Amer. Baja Coast)
  • Mackerel, Atlantic (purse seinecaught)
  • Mussels (U.S., farmed)
  • Octopus (HI, Gulf of California, wild-caught)
  • Oysters (Pacific, farmed)
  • Pollock (AK, wild-caught)
  • Prawn, spot (BC, wild-caught)
  • Salmon (AK, wild-caught)
  • Sardines (Pacific)
  • Scad, big-eye and mackerel (HI)
  • Scallops, bay (U.S., farmed)
  • Shrimp, pink (OR, wild-caught)
  • Squid, longfin (U.S., Atlantic)
  • Striped bass (farmed)
  • Sturgeon (farmed)
  • Tilapia (U.S., farmed)
  • Trout, rainbow (U.S., farmed)
  • Tuna (troll-caught Pacific albacore)
  • Turbot, halibut (Greenland)

Organic V.S. Non-Organic and where you should spend your money

Because the organic standards for fish in the United States still have some kinks to figure out before you’ll see the USDA seal on the scales, your best choice is to support sustainable fisheries with safe and clean practices . For salmon, a fish that is often farmed, choose sustainable fisheries in Alaska and California, which farm seasonably fresh fish. Choose non-farmed varieties whenever possible, buying canned or frozen when you can’t find your ideal choice in the fresh fish case