Best and Worst Seafood Dishes for Your Health

**What Makes the Difference?**

When choosing seafood, consider the ingredients and cooking method. Freshness and fish type also matter. Some options are healthier than others. Limit cream, oil, salt, bad fats, and mercury. Do you know what’s in your seafood dish?

**Best: Salmon**

Salmon is a popular choice on U.S. menus. It’s rich in healthy omega-3 fatty acids. Canned salmon usually has less mercury than tuna. Wild salmon from Alaska is a great option, whether fresh or canned. Remove extra fat, skin, and darker meat to reduce harmful chemicals.

**Worst: Fish and Chips**

Fish and chips are deep-fried, which is unhealthy. Tartar sauce and ketchup add more fat and sugar. Baking the fish with a cornflake crust can be healthier. You can control the oil this way too. A lemon wedge adds flavor without calories.

**Have Sparingly: Broiled Swordfish**

Swordfish often contains high levels of mercury. Eating it occasionally is fine but avoid overconsumption. Too much mercury can harm your brain and kidneys. Pregnant women should be cautious as it may affect their baby. Infants, the elderly, and those with weak immune systems are more sensitive.

**Best: Shrimp Cocktail**

Shrimp are typically steamed or boiled for health benefits. They’re high in protein but low in fat and mercury. The sauce can contain hidden sugars like high-fructose corn syrup. Skip the dip or make a sugar-free version at home for better health.

**Best: Salad With Anchovies**

Anchovies are small fish that have lower chemical levels due to their short lifespan. They’re packed with omega-3 fatty acids essential for health. Some packaged anchovies contain high salt levels; check labels carefully if you monitor sodium intake. Look for white anchovies in vinegar for a less salty option.

**Best: Canned Tuna**

Canned tuna provides protein along with some omega-3s but may have higher mercury levels due to its size compared to smaller fish like sardines or anchovies. For lower mercury content, choose “canned light” tuna or albacore from the U.S./Canada. Opt for tuna packed in water instead of oil if watching calories.

**Best: Oysters**

Oysters offer protein and zinc but should be cooked to avoid food poisoning risks from bacteria like vibrio or hepatitis A virus found in shellfish during warmer months or anytime unexpectedly. Cooking thoroughly eliminates these risks; lemon juice or hot sauce won’t help.

**Best: Baked Catfish**

U.S.-raised catfish may not look appealing but they’re nutritious and low in mercury while being eco-friendly too! Check sourcing since some countries lack strict farming regulations; fried catfish adds calories and fat so baking is a healthier choice.

**Best: Grilled Sardines**

Sardines are often canned but fresh ones can be grilled whole for deliciousness! They’re rich in omega-3s with minimal mercury due to their size and lifespan; they’re also affordable! Like tuna, choose sardines packed in water rather than oil when possible.

**Best: Ceviche**

Ceviche features raw fish marinated in lime juice along with potatoes and onions—a traditional Latin American dish! Lime juice changes the fish's color as if it's cooked; freezing at -4°F kills potential parasites that could cause illness—but always consult a chef regarding fish type used for safety.