Fish is a healthy, proteinaceous food, especially important for its essential fatty acids that our bodies don’t produce on their own. If you want to eat calorie-restricted seafood, then lean sea fish (cod) might be the best option because it will provide less than 120K calories per 3 ounces serving As it is discussed in the previous article, omega 3 fatty acids play an essential role in growth and development for fetuses and also shown to decrease inflammation According to AHA recommendations, it is necessary to eat fish twice a week particularly salmon, trout, sardines, and tuna which are high in omega 3 fatty acids.

Consuming fish more than twice a week is associated with some health risks. Some environmental pollutants are found in fishes which are shown to have toxic effects on human health. These contaminants are mercury and polychlorinated biphenyls (PCB) which are present in our household & industrial wastes when thrown into waterways; accumulate into the fish bodies that live there. Thus, fish is the food source that is more likely to be contaminated with mercury. Prevention is better than cure. Therefore, the Environmental Protection Agency (EPA) and FDA advise pregnant women to avoid fishes that contain a high level of mercury. As, it is dangerous to fetus health.

Farmed salmon or wild salmon has always been the part of debate means which one is the better option. Farmed salmon is significantly cheaper as well as it contains fewer omega3s, depending on whether it is fortified or not. So, try to choose the wild variety which packs about 1,210mg of omega 3’s per serving and more sustainable. Salmon is quite expensive seafood but it is the best food to eat if your budget allows.Try this grilled salmon recipe with a sweet tangy glaze that’s easy to make.

It is the first and only farmed salmon which people like a lot. It may take about 3lb of wild fish to raise 1lb of salmon. But Coho requires less feed and delivers about 1,025mg omega3s per 3ounce serving.If we compare Coho salmon with Alaskan salmon, then we sadly say that contain fewer omega3s.

A fatty fish looks similar to sardines. It is good smoked. Smoked fish is packed with sodium though which should be avoided for high blood pressure patients.So, it is advisable to consume it in moderation.

This farmed rainbow trout is much safer than a wild one because lake trout are high in contaminants. According to the Monterey Bay Aquarium Seafood Watch, it is one of the best types of fish that you can eat cautiously in terms of environmental impact.

It is a fresh water white fish and has a medium texture.

Alaskan pollock is found in the northern Pacific Ocean. Because of its mild taste and light texture, it is most often used for fish sticks and other marinated fish products.

Arctic char belongs to the salmon family, also looks like salmon Moreover, its flavor is somewhat similar to salmon and trout, slightly more like trout. The meat is firm, yet flaky texture and high-fat content. Its flesh ranges from dark red- pale pink. Farmed Arctic char is raised mostly in onshore tanks to create less pollution than those in coastal waters.

At the end of this article I would like to say “You are what you eat”