Seafood is a popular summer dining choice, whether grilled, broiled, steamed or fried. Use these seafood buying tips to help you choose the healthiest and highest-quality seafood options when you plan your next feast.
* Fish with high levels of mercury should be eaten in limited quantities, and some may need to avoid them entirely. Shark, swordfish, king mackerel, tilefish, southern bluefin tuna, and chilean sea bass all tend to contain higher levels of mercury. Low-mercury choices include salmon, trout, sardines, cod, shrimp, oysters, and other shellfish.
* Look for heart-healthy choices like Sardines, north Atlantic mackerel, and salmon.
* Don't stress too much about your salmon. Both wild-caught and farmed salmon are safe to eat, and while their nutritional profiles differ slightly, they are both outstanding sources of lean protein that provide numerous health benefits.
* When purchasing frozen seafood, avoid packages with frost or ice crystals, which indicate that the fish may have been stored for too long or thawed and refrozen.
* Know where your fish comes from. With limited exceptions, all seafood must be labeled with the country of origin, including products sold at seafood counters and markets. If the package doesn't say or the seller can't tell you, exercise caution. The U.S. seafood industry has some of the highest standards in the world for food safety and sustainability.
* Shrimp is the most popular seafood in the U.S., and consumers should feel confident purchasing farmed shrimp from the U.S., Ecuador, Honduras or Thailand. Wild-caught shrimp from the U.S. is also generally safe, but it's best to avoid wild-caught shrimp from Mexico, red shrimp from Argentina, and giant tiger prawns farmed in Bangladesh, India, Indonesia and Malaysia.
* Tilapia is also popular for its versatility and mild flavor, but consumers should avoid farmed tilapia from China and instead choose fish from Colombia, Indonesia, Mexico or Taiwan.
