Best and worst seafood choices

Rich in Omega-3 fatty acids and generally low in fat and calories, seafood is a healthy choice. (As long as it isn't deep-fried or drenched in butter!) But it's important to be a wise consumer. As we've posted about before, some fish can be high in mercury or other contaminants. In addition, over-fishing has taxed the natural supplies of many varieties. It's a case of too many fisherman chasing too few fish and stocks are being rapidly depleted. The obvious conclusion would be to select farm-raised fish which are more easily replenished, right? Unfortunately, it's not as easy as that. Some fish farming methods may actually harm the environment -- heavy nets are dragged across the ocean floor destroying natural sea life and some unethical fish farms pollute surrounding waters.

Keeping track of which seafoods are the most health-promoting and weighing those facts against wild catch and ethical farming can make your head spin. Ocean's Alive has done the homework for us. Their list of Best and Worst Seafood Choices weighs both health benefits and environmental responsibility.

• The Best: Farmed abalone, anchovies, farmed Arctic char, farmed caviar, farmed clams, crab (Dungeness, snow, and stone), crawfish, Pacific halibut, herring, mackerel, mahimahi, farmed mussels, farmed oysters, sablefish, wild Alaskan salmon, shrimp (northern, Oregon pink, and U.S. farmed), spot prawns, farmed striped bass, farmed sturgeon, and tilapia.
• The Worst: Wild caviar, Chilean seabass, Atlantic cod, grouper, Atlantic halibut, marlin, monkfish, orange roughy, Pacific rockfish, Atlantic salmon, shark, imported shrimp, skate, snapper, wild sturgeon, imported swordfish, tilefish, and bluefin tuna.