Fish is a key component of the Mediterranean diet, but to get the most benefit it is important to choose fish that are high in omega-3 fatty acids but low in mercury. The best choices include:

• Salmon
• Sardines
• Farmed rainbow trout
• Atlantic mackerel
• Herring

Other good choices (with lower omega-3 levels but still low mercury levels) include:

• Cod
• Sole
• Flounder

The worst choices (with very high mercury levels) are:

• Swordfish
• King mackerel
• Bluefin tuna

Get the printable guide here: Fish Buying Guide

For further information consult Environmental Defense Fund Seafood Selector Tool