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2. Which fish is healthier: farm-raised or wild?
"Both wild and farmed fish can be good choices," says Goldburg. Wild fish are generally caught in the ocean by fishermen using nets, lines, or traps, while farmed species are raised in underwater pens kept along the coast or even in tanks on land. Farmed fish tend to be lower in mercury because they're fed a controlled diet. Shellfish like mussels and American shrimp are particularly good when farmed because they eat a plant-based diet that contains very little mercury. But farmed carnivorous species such as salmon are fattened up with large amounts of wild-caught fish, which may contain the carcinogens PCBs (industrial compounds that pose neurological risks) and dioxin. With these fish, you're better off eating the wild varieties, which consume a more varied diet.
3. What are some easy ways to eat more fish?
Try "pizza fish," advises Joan Salge Blake, R.D., a spokesperson for the American Dietetic Association: Coat Pacific cod, farmed rainbow trout, or American tilapia with a chunky tomato sauce, sprinkle on low-fat mozzarella or Parmesan cheese and basil, and bake. American shrimp, mussels, and farmed bay scallops are easy to sneak into pasta sauces and stir-fries. "And I love to make salmon burgers," says Blake. Mix canned salmon with egg whites, breadcrumbs, and seasonings, shape into burgers, and grill.
"Eating out is also a great time to get your fish in, because you'll see it prepared in ways you'd never do at home, and it's usually the healthiest option on the menu," says Blake. "It's automatic portion control — they might give you a huge steak, but they never give you too many scallops." If you're eating sushi, limit salmon (sake), shrimp (ebi), and tuna (maguro), which tend to be high in mercury. Better choices: Atlantic mackerel (saba), farmed clams, oysters, squid (ika), and crab (kani).
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