The current Dietary Guidelines for Americans recommend consuming two to three seafood servings, or eight to 12 ounces, per week.
Best: Wild Pacific salmon Vitamin D, selenium, omega-3 fatty acids, and vitamin B12 improve metabolism, heart health, and brain and body function.
Wild-caught Pacific salmon is superior, say experts: Essence Nutrition says wild-caught fish swim freely and have less mercury, antibiotics, and hormones
The Pacific cod Cod, like haddock and pollock, is flaky and mild-flavored.
Sardines Sardines are cheap and nutritious, fresh or canned. Most markets sell salted, smoked, or canned.
Shark Shark populations are declining, so avoid them. Because sharks are top of the food chain, they commonly eat mercury-contaminated seafood.
Marlin Marlins have long, sharp beak and pointed fins. Because fishers kill them after other species, their number is declining.