#1 fish & seafood with nutritional benefits!

#1 Fish & Seafood with
Nutritional Benefits!
Website: https://bradleysfish.com

Health experts have long touted the nutritional benefits of fish: These sea creatures rank high on lists of the best sources of heart-healthy omega-3
fatty acids, high-quality protein, metabolism-friendly selenium, energy-boosting Vitamin B12, and inflammation-fighting Vitamin D. But even though
eating fish is highly recommended, choosing which best fish to eat can be more difficult than navigating a rowboat in a stormy sea.
When you buy fish, it can be tricky to balance your healthy eating ambitions with your concerns about your heart health and mercury levels—not to
mention sustainable fishing practices or ocean health. Omega-3s are essential nutrients that help ward off heart disease, diabetes, and metabolism-
slowing inflammation, and they’re primarily found in fish. Unfortunately, another element primarily found in fish is mercury.
Human exposure to mercury is mostly through seafood consumption, and this exposure has been found to cause adverse neurodevelopmental,
cardiovascular, and immunological health effects in sufficient doses, according to a report in Journal of Preventive Medicine and Public Health. The
FDA considers that the 1,000 parts per billion (ppb) limit provides an adequate margin of safety for adult men and women, and environmental
advocacy groups like the Natural Resources Defense Council (NRDC) recommend pregnant women or women planning to become pregnant should
avoid eating fish highest in mercury at 500 ppb and over.
To determine the best fish, we compiled a list of popular seafood consumed in the U.S., and we left off endangered species like Atlantic bluefin tuna.
Because essential omega-3s and lean protein are two of the most uniquely valuable nutrients provided by fish, we chose to rank the seafood based on
these nutritional benefits over standard methods of calories or fat. We also used nutritional perks like selenium, vitamin B12, and vitamin D to break
any ties. Using the USDA Nutrient Database, we calculated the omega-3 (DHA and EPA) and protein content of each raw fish for a standard size of 3
ounces. The rankings also factored in potentially toxic levels of mercury from the Environmental Defense Fund’s Seafood Hg (mercury) Database in ppb
as well as the fish’s source—whether wild or farmed using questionable techniques. Read on to find out which fish are keepers and which you should
throw back.
Fishes and their Nutritional Benefits!

Category 1: The Most Nutritious And Safest Fish
In order to make the best list, these fish had to have moderate levels of mercury or better (less than 350 ppb), be a good source of protein, and have
no less than 200 mg of omega-3s. In other words, these fish are actually worth your time and money—and won’t make you sick in exchange for their
nutrients.

Nutrition (per 3 oz serving): 174
calories, 11.8 g fat (2.8 g saturated
fat), 76 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 15.8 g protein
Protein (g per 3 oz): 15.8
Omega-3s(mg per 3 oz):1,954
Mercury levels (parts per
billion): 45
01 # Atlantic Mackerel
Listed on Seafood Watch’s “Super Green List,” this best fish to
eat is a triple threat: it’s low in mercury, provides almost eight
times the recommended omega-3 intake per day, and is
classified as a Seafood Watch “Best Choice” in terms of
sustainability. . Just watch out for canned mackerel, which can
have mercury levels up to 586 ppb
Omega-3s(mg per 3 oz): 438
billion): 37
02 # Pink Salmon
Pink salmon, also known as humpback salmon because of male’s
distinctive humpback that occurs during their spawning phase, is
native to the cold waters of the Pacific and Arctic Oceans. If
eating muscle-building protein and heart-healthy omega-3 levels
isn’t for you, you can also chow down on this fish’s roe, which is a
common source for caviar.

fat), 139 mg sodium,0 g carbs, 0 g
(0.135 + 0.261
billion): 261
This meaty white fish’s mild flavor makes it immensely versatile.
Besides being low-cal, it’s also filling—making it a great weight-
loss food. According to “The Sof Common Foods,” published in
the European Journal of Clinical Nutrition, halibut ranks the second
most filling food—bested only atiety Index by boiled potatoes. Study
authors attribute the filling factor of white fish like halibut to its
impressive protein content and influence on serotonin, one of the
key hormones responsible for regulating appetite. Try eating more
Pacific than Atlantic fish since the Atlantic halibut is low in numbers.
fiber, 0 g sugar, 21 g protein
Protein (g per 3 oz): 21
billion): 79
4 # CannedSardinesin Oil
The smaller the fish, the smaller the amount of mercury. These tiny
Sardine fish typically come from the Pacific. Despite their
diminutive size, they pack a nutritional punch (which is why they’re
one of the superfoods you need). A mere 3 ounces provides 12
percent your recommended daily intake of vitamin D and 64
percent of selenium, a mineral that plays a key role in metabolism,
immunity, and reproductive health. Canned versions are known to
be high in sodium, so be sure to consume them in moderation or
look for low-sodium canned versions.
3 # Atlantic & Pacific Halibut

Nutrition (per 3 oz serving):78
billion): 160
Despite their shared name, Atlantic pollock are larger and darker than
the Alaskan pollock, which is actually a different species. Another big
difference? The Atlantic fish has a much higher omega-3 content. It’s
mild flavor and delicate texture makes it extremely versatile, so feel
free to dress it up however you’d like!
The Pollock is a great alternative to cod, Barramundi, and cod fillets
billion): 100
6 # Spiny Lobster
This lobster lacks the terrifying claws characteristic of its Maine
cousin but makes up for it in its abundance of protruding barbs.
Typically found in warmer seas in the Caribbean and
Mediterranean, their lobster tails meat are packed with omega-3s,
and the whole lobster provides 122 percent of your daily
recommended vitamin B12, a vitamin unique to animal sources that
facilitates proper nerve function.
5 # Atlantic Pollock

Omega-3s(mg per 3 oz): 1,231
billion): 103
You may already use it in your Caesar salad dressings, but anchovies’
omega-3 levels of five times your recommended daily intake might
give you reason to find more ways to introduce this power food into
your cooking arsenal. Try it in our prime rib with Italian herb sauce.!
This common fish is widely available with Anchovies In Garlic,
Anchovies And Olives and Anchovies In Oil
calories, 7.7 g fat (1.7 g saturated fat),
76 mg sodium,0 g carbs, 0 g fiber, 0 g
sugar, 15.3 g protein, 56%RDA
Selenium, 484%RDA Vitamin B12
Mercury levels (parts per billion): 43
8 # Atlantic Herring Herring is the superfood of the sea. Besides being one of this list’s
top three sources of omega-3s per ounce, herring is also one of the
best sources of vitamin B12—over 160 percent RDI per ounce—
and vitamin D—11 percent RDI per ounce. When it comes to
cooking, grill herring and dress with a mixture of mustard, lemon
juice and its own oil for a dinner packed with protein and healthy
fats. Serve with a side of sautéed kale and some quinoa to round out
your plate.
7 # EuropeanAnchovy

calories, 4 g fat (0.7 g saturated fat),
66 mg sodium,0 g carbs, 0 g fiber, 0
g sugar, 18.9 g protein
billion): 39
Sockeye salmon is much deeper in red than other salmon species
because it noshes on krill, a type of small shrimp. Besides being a
great source of omega-3s, a 3-ounce portion ranks as your
seventh best source of vitamin D, with 112 percent of your
recommended intake. This sun vitamin is rarely found in food but
is important in warding off breast and prostate cancer as well as
boosting heart health.
90 mg sodium,4.2 g carbs, 0 g fiber,
0 g sugar, 8 g protein
billion): 39
10 # Pacific Wild Oysters
While oysters’ protein per ounce may appear low at first, shuck a
plate of just six of these pearl-yielding mollusks and your protein
profit skyrockets to 28 grams along with 2,064 mg of omega-3s.
Anti-inflammatory properties of omega-3s aren’t the only benefit of
eating oysters. In fact, their high levels of zinc may help brighten
your mood, but could also be the root of their well-known
reputation as an aphrodisiac. A study in Nutrition found that six
months of zinc supplementation among slightly zinc-deficient
elderly men doubled serum levels of testosterone—the hormone
whose levels reflects libido.
9 # SockeyeSalmon

billion): 350
These fish are strong and aggressive, which is why lifeguards are
taught to remove swimmers from the water when they see any
signs of bluefish feeding frenzies. During these frenzies, bluefish
will continue to attack and eat anything in their way even after
they’ve eaten their fill. (Sounds just like what happens after you
eat these 24 foods that make you hungrier.) This overeating is
most likely the reason that bluefish have a fairly high mercury
level. Because of the medium levels of mercury, be sure to
consume this fish in moderation, but when you do, it’ll give you a
great source of omega-3s and lean protein.
billion): 344
12 # Wild Rainbow Trout
Following a rainbow can lead you to a pot of gold: a lean-
protein and omega-3 pot of gold, that is. Because of moderate
PCB contamination due to their lake habitats, the
Environmental Defense Fund (EDF) recommends kids limit
consumption to two to three meals a month, depending on
their age.
11 # Bluefish

billion): 44
Technically, and quite surprisingly, a squid is a type of mollusk: the
same family as mussels and clams. This is because squid used to have
a shell just like these other shellfish, but over time, it was reduced
down to a pen-like structure. Well, use that pen to write down squid
(or calamari) on your grocery list. Squid is so high in omega-3s that
it’s a source of omega-3 supplement oil.
14 # Mussels Farmed or wild, mussels are a great source of protein and omega-3s
and a super source of vitamin B12 with 170 percent of your daily
recommended intake per 3 ounces (which is equivalent to only five
mussels—way fewer than you’ll get in any classic mussel dish). It
turns out, farmed mussels are raised in an environmentally
responsible manner that may actually improve the surrounding
marine environment.
13 # Squid
Omega-3s(mg per 3 oz):375
billion): 28

billion): 95
These BlueClaws are found on the Atlantic coast, and will most
certainly be the fresh crab of choice if you ever visit a Maryland
crab restaurant. You’ll have to eat four of the crustaceans to
meet the 3-ounce serving, but we don’t think that’ll be too much
of a problem if you belly up to an old-fashioned crab shack..
billion): 230
16 # Gray and Red Snapper The Red Snapper is one of the Gulf of Mexico’s signature fish. For
many commercial fishermen, it’s primarily where their profits come
from. In fact, back in 2011, Gulf fishermen harvested 3.6 million
pounds of red snapper that were valued at $11.4 million. We’re
definitely on board with its popularity—the fish is a great source of
lean protein to help build muscle, boost your metabolism, and
increase feelings of fullness.
15 # Blue Crab

g sugar, 15 g protein
billion): 295
Stripers are a long-lived species, and many live to over 30 years
of age. Their long life may expose them to and influence their
increased levels of mercury, which accounts for the 295 ppb. It’s
also a reason for their large size—the world record for striped
bass is over 81 pounds! And all that meat is packed with omega-
3s and vitamin B12.
billion): 120
18 # Black Sea Bass
This petite fish inhabits the eastern coast, from Maine to Florida.
Besides finding it in restaurants, the black sea bass is also a popular
recreational catch. Chilean sea bass, however, shouldn’t be
consumed as often as its mercury levels are 357 ppb.
17 # Wild StripedBass

Omega-3s(mg per 3 oz):217
billion): 198
Skipjack tuna is smaller than its yellowfin cousin, which helps it to
soaks up fewer toxins. Even with its smaller size, it still has almost
200 ppb of mercury, so be mindful of the frequency of which you eat
it—especially if you buy bulk-buying mecca Costco’s new sustainable
(and affordable) skipjack tuna brand. What is sustainable tuna? It’s
tuna that is FAD-free: fish aggregating devices (FADs) are large nets
that can kill sharks, rays, and turtles that are caught along with the
tuna.
billion): 141
20 # Perch
Perch are a popular sport fish species because they put up a good
fight. That fight certainly pays off with some good protein and
healthy fats.
19 # SkipjackTuna

billion): 120
Earning its name from a town in Washington where it’s found,
Dungeness crabs live in the chilly Pacific waters on the West Coast.
While not a top source of omega-3s per ounce, when it comes to
serving size, a single king crab is just under 6 ounces, so if you eat the
whole thing, you’re looking at 28 grams of protein and 500 mg omega-
3s per crab. Besides filling your belly, you can ease your mind knowing
that Seafood Watch—one of the most popular sustainable seafood
advisory lists—has given the crab a sustainable seafood rating of
“Best Choice.”
fat), 71 mg sodium, 2.3 g carbs, 0 g
fiber, 0.5 g sugar, 4.8 g protein
billion): 18
22 # Wild EasternOysters
Compared to these oysters’ pacific cousins, their slightly smaller size
means your omega-3 gain is significantly reduced. When looking for the
best mollusk, examine their shells: Atlantic oysters have a smoother
and rounder shell while Pacific oysters have a sharper and more rigid
shell. Why? The Pacific ocean is much rougher than the Atlantic, so
oysters hailing from this ocean form a tougher shell to protect
themselves. Don’t throw these shells to the side just yet, though.
Oysters have been found to be full of iron, and just 6 of these provide
21 percent of your recommended daily allowance. Good news since
iron deficiencies have been linked to a significant increase in fat gene
expression.
21 # Dungeness Crab

Category 2: The Least Nutritious Fish.
These fish all ranked in the bottom half of the pack regarding their amounts of omega- 3’s, protein, and average mercury levels. High mercury levels
(above 800 ppb) sent fish to the bottom of the net, as well as fish that had lower than 100 mg of omega-3s. Translation: Shrimp isn’t super awful for you,
but it’s ranked poorly because it doesn’t have a whole lot going on in terms of nutrition, either. And sure, swordfish has a lot of protein, but it’s like
drinking mercury. Farmed fish also found a place on the worst list, as they’re typically fed an unnatural diet that may include animal products, soy, and
dyes.

billion): 883
Tilefish has the highest mercury level among all varieties of fish, with
883 parts of mercury per billion. And those you find from the Gulf of
Mexico? Mercury levels can reach up to 1,445 ppb! That’s 45% higher
than the USDA allowed maximum.
billion): 882
2 # Shark
You should always swim away from sharks, in sea and on land. With
terrifying mercury levels at 883 ppb, no amount of omega-3s or
protein can justify this catch.
1 # Tilefish

billion): 893
Like all the fish ranked below it, swordfish contains dangerously high
levels of mercury, an element which acts as an endocrine disruptor.
An endocrine disruptor is a fake hormone that tricks your body into
holding on to fat, burning fewer calories, and reducing levels of leptin,
a hormone that regulates appetite. The marlin fish, one of this
billfish’s cousins, is even worse: It has mercury levels at 1,517 ppb. Its
high levels of selenium and vitamin D are what kept it better-for-you
than the next big guy…
billion): 19
4 # Tilapia
Deficient of omega-3s, and typically accompanied by an
astronomical level of omega-6s, this fish is worse for your belly than
bacon. Additionally, most tilapia is farm-raised and fed a diet of corn
instead of lake plants and algae, making them the turducken of
seafood: Junk stuffed with junk surrounded by junk.
3 # Swordfish

billion): 270
You might see this fish listed on your sushi menu as “Hamachi” or
“Buri.” In Tokyo cuisine, “Hamachi” is used to described yellowtail
that is farmed. While natural buri swim thousands of miles in their
lifetimes, hamachi don’t get much exercise while being farmed in
fishnets, resulting in a noticeable difference in the quality of fish oil,
and could account for this tuna’s low levels of omega-3s.
billion): 417
6 # Grouper
A popular fish in Florida, the grouper is a bottom eating fish with
hearty, but light, meat. This large fish prefers to swallow its prey
(including fish, octopi, and crustaceans) whole. Because of it’s high
mercury levels, you’d do best to eat this fish as often as you
vacation.
5 # Yellowtail Tuna

calories, 0.2 g fat (0 g saturated fat),
billion): 144
If you want to salvage any nutritional value from this fish, please don’t
bread and fry it for fish sticks. Cod’s high protein content and amino
acid profile contribute to the fish’s satiating properties. In fact, a
study in the European Journal of Clinical Nutrition found that people
ate 11 percent less at dinner after having cod for lunch versus those
who ate a beef lunch.
billion): 40
8 # Scallops
Nope, scallops aren’t ranked so low because they’re often guilty by
association with creamy and decadent restaurant sauces (not great
for weight loss). Despite being high-protein and low-calorie, these
mollusks won’t provide you with a ton of omega-3s. However,
they’re still great for your waistline. One study published in
the Journal of Food Science found bioactive capsules made from
scallop byproducts show significant anti-obesity effects. Throw tiny
bay scallops on top of a salad or eat diver scallops with a lemony
farro risotto.
7 # Wild Pacific Cod

billion): 28
Steamed, littleneck, cockles, you name it. Clams are a hard-shelled
fish with an amazing secret: They are the world’s greatest source of
Vitamin B12 (according to the FDA, that is). Cooking the little shells
bumps up their Vitamin B12 levels to 84 micrograms—that’s 1,402
percent your daily recommended value! Unfortunately, that’s not the
only reason we came to the fish party. Clams are seriously lacking on
the omega-3 and protein fronts compared to their peers.
g sugar, 13 g protein
billion): 12
10 # Farmed Catfish
Farmed catfish may be raised in clean, fresh water but they contain
significantly fewer valuable omega-3s compared to their wild
counterparts. Even though catfish are naturally omnivores, farmed
fish are fed unnatural diets of soybeans, corn, and rice.
9 # Clams

The number 1 top US consumed seafood, shrimp is rich in iodine, a
building block of your metabolism-running thyroid hormones. Shrimp
is a low-fat, low-calorie shellfish that can be enjoyed weekly, due to
its low mercury content. Unfortunately, you won’t get much heart-
healthy, immunity-boosting omega-3 benefits, but they still taste
great with pasta in shrimp scampi or in our Shrimp and Grits recipe.
billion): 164
12 # Haddock A popular fish of frozen fish and chips (one of the unhealthiest foods
on the planet), you can pick this fish up from the store when it’s in
season between November and April, as the cold weather makes
the flesh firmer. Despite its firmness, Haddock lacks many
nutritional benefits, which is why it lands low on our ranking.
Substitute it for halibut, another white-fleshed fish with more
omega-3s.
11 # Shrimp
billion): 53

Don’t confuse this fish with cod. Although the pollock is closely
related to the Atlantic cod, it lives in the colder waters in the Alaskan
North Pacific Sea. Furthermore, the FDA just announced that that
“Alaska pollock” can only be from Alaska. It might seem trivial, but
this label ensures that Alaska will secure their grasp on the pollock
market, kicking out their Russian competitors. Why all the
competition? Pollock is the largest fishery in the U.S. and accounts for
11 percent of U.S. seafood intake.
Nutrition (per 3 oz): 61 calories, 0.8
g fat (0.1 g saturated fat), 53 mg
sodium, 0 g carbs, 0 g fiber, 0 g
sugar, 12.6 g protein
billion): 34
14 # Farmed Crawfish
Known as crawfish, crayfish, and crawdads, whatever you choose to
call them, these little crustaceans look and taste a lot like little
lobsters. Typically used in Creole cooking down in Cajun country,
crawfish festivals have been known to pile the little shellfish by the
bucketful. As of 2005, Louisiana supplies 95 percent of the crayfish
harvested in the United States from aquaculture. They’re farmed
sustainably in rotation with crops and feed on plant material that
grows naturally in the pond. The only problem? You have to eat 25
of them to get the nutrition levels listed above.
13# AlaskanPollock
billion): 50

A staple of any trip to Maine, this northern lobster has a surprising
low omega-3 concentration but maintains solid protein levels. You’ll
have to eat double the amount of this lobster to get the same omega-
3 levels as it’s spiny cousin (more on that later). Craving this seafood
specialty? It’s one of meals under 500 calories at Red Lobster.
billion): 70
16 # Wild Atlantic Cod While you won’t be boosting immunity with this fish, research does
suggest a regular serving of Atlantic cod may help you stay trim. An
eight-week study of 120 men published in Nutrition, Metabolism &
Cardiovascular Diseases found that when combined with a calorie-
restricted diet, participants who consumed cod five times a week
lost more weight and visceral fat and showed better improvements
in their blood pressure than those who ate cod just one or three
times per week.
15 # NorthernLobster
billion): 200

Canned tuna is a pantry staple because it’s a quick, cheap source of
protein and rich in vitamins and minerals. It’s also a prime source of one of the
two active omega-3 fatty acids: docosahexaenoic acid (DHA). A study in
the Journal of Lipid Research showed that omega-3 fatty acid supplementation
had the profound ability to turn off abdominal fat genes. DHA, specifically,
can be 40 to 70 percent more effective than it’s sister omega-3, EPA, at down
regulating fat genes in the abdomen, which can prevent belly fat cells from
expanding in size. But what about the mercury? Just make sure it’s light;
canned albacore tuna can have almost triple the levels of mercury. Light tuna
is a smaller fish than albacore, which is why it’s considered a “low mercury
fish” and can–and should!–be enjoyed two to three times a week (or up to 12
ounces), according to the FDA’s most recent guidelines..
billion): 115
18 # Flatfish: Flounder
and Sole These funny-looking, single-sided flatfish rank low on the omega-3 and
protein front, most likely because they’re fairly thin. Since the industrial
revolution, world fish stocks of these flatfish has decreased to 10 percent of
their original levels, which is a reason to award them a spot on Seafood
Watch’s list of seafood that sustainability-minded consumers should avoid.
17 # Light CannedTuna
in Water
billion): 118

They might fulfill your daily minimum omega-3 requirement, but
catfish are not that clean. Because catfish are bottom feeders who
swim in shallow, muddy river water, they are typically exposed to
toxins like man-made polychlorinated biphenyls (PCBs) that have
been found to influence cognitive deficiencies in exposed infants as
well as affect hormone metabolism in adults...
billion): 26
20 # Farmed Atlantic Salmon
Those high levels of omega-3s come with a cost: Soy-fed, farm-
raised salmon (99 percent of Atlantic salmon is now farm-raised due
to overfishing and pollution) is also packed with around 1,900 mg
omega-6s, which actually increase the inflammation omega-3s
combat. Also: Farmed salmon are usually dyed pink, have been
found to be high in PCBs, and have only one-fourth the belly-
flattening vitamin D of their wild cousins.
19 # Wild FreshwaterCatfish
billion): 144

While Jellied eels might be your favorite roll at sushi restaurants,
Japanese freshwater unagi was listed on Japan’s “red list” of
endangered species in 2013 after finding a 70 to 90 percent rate of
decline over its last three generations. On the other hand, the
American eel population remains stable and has not warranted
Endangered Species Act (ESA) preservation. So, buy local if you
want to reap its protein-rich benefits.
billion): 440
22 # SPANISH MACKEREL
The Spanish Mackerel is essentially the “best of the worst” because
what it lacks in the mercury safety department, it (almost) makes up
for in omega-3s. With four and half times your minimum
recommended daily intake, this fish is sure to help fight heart
disease and inflammation. To be safe, the NRDC recommends you
limit eating this fish to three servings or less per month.
21 # Eel
calories, 9.9 g fat (2 g saturated fat),
billion): 186

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Website: https://bradleysfish.com

#1 fish &amp; seafood with nutritional benefits!

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