Fish Buying Guide

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