Healthy Fish: An Excellent Source of Protein and Good-for-You Fats

Fish has been the subject of much research over the past twenty years since Danish researchers found a link between fish-eating Eskimos and low rates of heart disease.

Rich in protein, high-quality fish that’s sustainable, wild-caught and free of contaminants like dioxins and mercury– is an essential part of a healthy diet.

Fish and Omega-3 Fats:

Although fatty fish (like salmon and sardines) have more omega-3′s than lean fish, even lean fish and other seafoods provide a good source.

Cold water fish such as salmon, mackerel, herring, and sardines have higher amounts of omega-3’s than do their warm water kin. In fact, a 3 ½ portion of sardines contains 5.1 grams of omega-3’s, while the same portion sizes of Chinook salmon, Atlantic mackerel, and Pink salmon contain 3.0 grams of omega-3’s, 2.2 grams of omega-3’s, and 1.9 grams of omega-3’s, respectively.

Be a savvy seafood selector. Make sure it’s wild and sustainable for your health and the health of our oceans.

How to Select and Store Healthy Fish

Always select wild fish as opposed to farm-raised which contains environmental contaminants called dioxins.

When selecting fish, you should smell only a saltwater scent. Whole or cut, fresh fish is firm and resilient. When you poke it with your finger, the flesh should spring back, not remain indented. Whole fresh fish should have tight, shiny scales, with no sign of sliminess. The eyes should be bright and clear, and the gills should be clean and tinged with pink or red.

It is best to use fish within a day of buying it. Rinse and rewrap fish when you get it home and store in the coldest part of the refrigerator.


Sardines are a group of several types of small oily fish related to herrings, and were named after the island of Sardinia, where they were once found in abundance. Sardines: Tiny Fish with Big Health Benefits A much overlooked superfood, sardines are "packed" with omega-3 fatty acids, are a sustainable catch and are also free from many of the contaminants (like mercury and dioxins) that plague … [Read more...]

Mahi Mahi

Mahi mahi, also known as dolphinfish or dorado, is found in warm waters throughout the world. A flavorful fish with firm, white flesh, mahi mahi can range in weight from 3 to 45 pounds. Mahi mahi is an excellent source of protein, selenium and niacin. ECO-TIP: Mahi mahi is an Ocean's Alive "Eco-Best" when from the U.S. and caught by troll or pole. … [Read more...]


This indulgent appetizer ingredient is packed with an array of nutrients including vitamin B12 and omega-3 fatty acids. Caviar is simply sieved and lightly salted fish roe (eggs). Sturgeon roe is premium and considered the "true" caviar. The three main types of caviar are beluga, osetra and sevruga. The best (and priciest) is from the beluga sturgeon found in the Caspian Sea. Beluga caviar … [Read more...]

Halibut (Pacific)

Halibut is a member of the Flatfish family and is found in both the Atlantic and Pacific waters. The largest of all flat fish, halibut have an average weight of about 25 - 30 lb, but can grow to be as much as 900 lbs. Halibut has firm white meat and a mild flavor and is an excellent source of the important antioxidant mineral selenium . This seafood delight also contains brain-boosting B … [Read more...]


Trout is a diverse group of fish belonging to the same family as salmon. Typically a freshwater fish, trout has a firm-texture with medium to high fat content. Rainbow trout is the most popular variety averaging around 8 ounces; brook or speckled trout are small (6 to 8 inches long) but considered to have the best flavor; and steelhead or salmon trout are a large subspecies of the rainbow … [Read more...]


Snapper is a versatile fish that can be prepared in almost any way. There are approximately 250 species of this saltwater fish, but the most well-known include red snapper, yellowtail snapper, gray snapper, mutton snapper, and schoolmaster snapper. Snapper is an excellent source of vitamin B12 and selenium, plus a good source of potassium and vitamin B6.  ECO-TIP: Choose mutton and … [Read more...]

Cod (Alaskan Black)

Cod is a popular saltwater fish that ranges in weight from 1 1/2 to 100 pounds and comes from the Pacific and North Atlantic Oceans. Cod has a mild-flavor with white, lean and firm meat that can be baked, poached, braised, or broiled.   ECO-TIP: Because Atlantic cod is not sustainable, the most eco-friendly choice is Alaskan Black Cod (sablefish) which you will find in our recipes … [Read more...]

Wild Salmon

Salmon is an omega-3 rich fish that naturally comes from the cold waters of Alaska. There are five species of Alaska salmon: Alaska King(Chinook), Alaska Sockeye(Red), Alaska Coho(Silver), Alaska Keta, and Alaska Pink. It's important to always choose wild salmon over farmed salmon. Farmed salmon contains carcinogenic compounds called dioxins. If you choose canned wild salmon, you'll also get a … [Read more...]

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