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Healthiest Dietary Fish Options

pescatarian fish

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#1 NuMystic

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Posted 11 February 2019 - 10:46 AM

Long time vegetarian seriously considering moving to pescatarian with limited protein but have some concerns about contamination, mercury, and ideal choices from a health and lifestyle perspective.


From a standpoint of what is reasonably available while eating out and shopping can you recommend and share your thoughts on the healthiest fish proteins to consume on a semi-regular basis?


Some of the ones I've found on various lists online have included:




Wild Caught Alaska Salmon

Atlantic Mackerel

Sablefish / Black Cod

Pacific Sardines

Farmed Rainbow Trout



I've heard conflicting things about shrimp. 


For a household that would probably only consume fish once or twice a week, whether eating out or in, which of the above would you most highly recommend and which if any would you suggest avoiding?


If there are any not included on the above list that you think should be considered what would those be?


What are the best choices when eating sushi or out at restaurants? (without being able to ascertain the exact source the fish)

#2 NuMystic

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Posted 18 February 2019 - 10:22 PM


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#3 Phoebus

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Posted 19 February 2019 - 01:31 AM



the five best fish options are salmon, mackerel, anchovies, sardines and herring – otherwise known as SMASH.


good little write up here on why 



  • Agree x 1

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#4 AceNZ

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Posted 19 February 2019 - 02:21 AM

Depends a lot on where you live. In NYC, my guess is that much of what's available is imported ... which complicates things.


I would avoid deep-sea fish, such as swordfish and tuna. I would also avoid farmed fish (mostly smaller fish, including a lot of salmon) and shellfish.


Get to know your fish suppliers; they can be very helpful and informative. You want fish that's absolutely as fresh as possible. Good, fresh fish has zero fishy smell. Ask your suppliers where their fish comes from, what day it arrived, which ones are the most fresh, and so on. Get to know the look and smell of good fish.


#5 CedarWind

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Posted 19 February 2019 - 03:11 AM

Look up SafeCatch tuna. They test every fish for mercury

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#6 Darryl

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Posted 03 March 2019 - 04:07 PM

SMASH is right. A broader list would be: mullet, porgy, salmon, tilapia, herring, sardines, smelt, shad, crawfish, shrimp, squid, clams, muscles, oysters, scallop


They all eat at a low trophic level and have lower heavy metal bioaccumulation. Here is the best database I've encountered of Hg levels in American market seafood:


I would be wary of freshwater fish and any seafood from areas where red tides and similar algal blooms occur regularly (eg, Florida of late), due to concerns with the proteomimetic BMAA.

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