John H. Boyles, M.D. James J. Howard, M.D. William E. Rogers, M.D.
Not all seafood is created equal. Much of the fish available today in the United States is importred, frequently from places where health, safety and environmental standards for growing or catching fish are weak or non-existent. Less than 2% of seafood imports to the U.S. are inspected for contamination. Also, many popular wild fish have been managed poorly and are depleted, are caught using gear that can hurt habitat and other wildlife, and/or contain substances like murcury or PCBs that can cause serious health problems. These concerns can make choosing healthful and sustainable fish challenging.
Fortunately, there are still good domestic seafood options. This card provides recommendations for cleaner, greener, safer choices for popular fish nationwide. For additional alternatives in specific regions, see: www.foodandwaterwatch.org/fish
Here's a quick guide to our "dirty dozen" of common seafood choices nationwide that we give a big thumbs down. To be avoided:
How to use this card: Look for the type of seafood you like in the left column ("If you like..."), and find cleaner, greener, safer recommendations in the right "Choose..."). Sometimes the better choice is just a more specific type of fish that you may already like. Other times, we suggest a substitution. See the reverse for "Questions to Ask About Seafood" that can help guide you to better options and our "Dirty Dozen" list of fish to avoid.
| IF YOU LIKE: | CHOOSE: |
|---|---|
| Bonito, shark, swardfish, or tuna | U. S. wild pole- or troll-caught mahi-mahi or U.S. Pacific sablefish/black cod |
| Catfish | U. S. farmed catfish |
| Chilean seabass, cod, flounder/sole, halibut, orange roughy, red snapper or tilapia | U. S. wild pole- or troll-caught mahi-mahi, U. S. wild Pacific halibut, U.S. wild Pacific cod (not trawl caught), U. S. wild Pacific whiting or U.S. farmed tilapia |
| Clams, mussels or oysters | U. S. wild hand-raked clams, U.S. farmed oysters or U.S. farmed mussels, especially rope-grown |
| Crab | U.S. wild crab (except blue crab*), Including: Alaskan king, dungeness, golden, Jonah, rock,("peekeytoe"), stone |
| Lobster | U.S. wild lobster, especially American ("Maine") or Pafcific spiny |
| Salmon | U. S. wild Alaskan salmon |
| Sardines | U.S. wild Pacific sardines |
| Scallops | U. S. wild diver-caught/day boat scallops |
| Shrimp | U. S. wild shrimp, especially South Atlantic white, Pacific ("Oregon") pinks and Florida ("Key West" or "Tortugas") pinks |
| Squid (calamari) or octopus | U. S. wild squid, especially Atlantic trap or net-caught longfin or Pacific market ("California") |
*Blue crab should be avoided due to current overfishing and mercury and PCB contamination concerns.
These recommendations are intended as a general reference. They are not intended to provide specific medical advice, supplant any government warnings or otherwise prevent exposure to any health hazards associated with seafood. People should always follow proper acquisition, handling and cooking procedures of any seafood they prepare or consume.