Shrimp is a low-fat, low-calorie shellfish that can be enjoyed weekly, due to its low mercury content. This very large fish is usually marketed in fillets or steaks, more commonly frozen (or thawed) than fresh. Farmed catfish may be raised in clean, fresh water but they contain significantly fewer valuable omega-3s compared to their wild counterparts. Herring contains less mercury than other omega-3-rich fish you may be eating, like tuna, king mackerel, swordfish and halibut. These types of fish typically run on the smaller side and the fillets are true to their … Substitute it for halibut, another white-fleshed fish with more … People often get confused between a halibut and a flounder because they are different types of flatfish. Cod, Haddock and Saithe (Frozen at Sea fillets from fleets around the world) Pangasius, Plaice, Pollock, Black Cod, Dogfish, Halibut, Salmon, Toothfish,. You'll have to eat double the amount of this lobster to get the same omega-3 levels as it's spiny cousin (more on that later). As of 2005, Louisiana supplies 95 percent of the crayfish harvested in the United States from aquaculture. To be safe, the NRDC recommends you limit eating this fish to three servings or less per month. Try it in our prime rib with Italian herb sauce. Nutrition (per 3 oz serving): 93 calories, 0.4 g fat (0.1 g saturated fat), 38 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 20.7 g proteinProtein (g per 3 oz): 20.7Omega-3s (mg per 3 oz): 85Mercury levels (parts per billion): 270. The last major benefit found in pollock fish is the way it helps your skin and hair remain healthy and vibrant. The short answer – both are great! DHA, specifically, can be 40 to 70 percent more effective than it's sister omega-3, EPA, at down regulating fat genes in the abdomen, which can prevent belly fat cells from expanding in size. The pollock is a softer fish and more likely to disintegrate if it is over cooked. Light tuna is a smaller fish than albacore, which is why it's considered a "low mercury fish" and can–and should!–be enjoyed two to three times a week (or up to 12 ounces), according to the FDA's most recent guidelines. Nutrition (per 3 oz serving): 186 calories, 2.7 g fat (0.6 g saturated fat), 139 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 37.9 g proteinProtein (g per 3 oz): 37.9Omega-3s (mg per 3 oz): 396 (0.135 + 0.261Mercury levels (parts per billion): 261. These fish are strong and aggressive, which is why lifeguards are taught to remove swimmers from the water when they see any signs of bluefish feeding frenzies. Pink salmon, also known as humpback salmon because of male's distinctive humpback that occurs during their spawning phase, is native to the cold waters of the Pacific and Arctic Oceans. This is because squid used to have a shell just like these other shellfish, but over time, it was reduced down to a pen-like structure. Give a man a fish & he will eat for a day. An endocrine disruptor is a fake hormone that tricks your body into holding on to fat, burning fewer calories, and reducing levels of leptin, a hormone that regulates appetite. They are both great but they cost different amounts. This petite fish inhabits the eastern coast, from Maine to Florida. … Nutrition (per 3 oz serving): 73 calories, 0.8 g fat (0.1 g saturated fat), 251 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 14.8 g proteinProtein (g per 3 oz): 14.8Omega-3s (mg per 3 oz): 261Mercury levels (parts per billion): 120, Earning its name from a town in Washington where it's found, Dungeness crabs live in the chilly Pacific waters on the West Coast. Don't throw these shells to the side just yet, though. Mercury Levels in Commercial Fish and Shellfish from 1990-2012 by Species It's tuna that is FAD-free: fish aggregating devices (FADs) are large nets that can kill sharks, rays, and turtles that are caught along with the tuna. A form of unsaturated fat with more than one double bond in its structure. Cooking the little shells bumps up their Vitamin B12 levels to 84 micrograms—that's 1,402 percent your daily recommended value! Darker fleshed fish such as herring, salmon, mackerel and bluefish generally have a higher total fat content than leaner fish species with lighter colored flesh such as cod, flounder, and pollock. I will give you my opinion but you will also be able to make … Just watch out for canned mackerel, which can have mercury levels up to 586 ppb. Home › Forums › Due October 29 › Pollock vs. Cod. Halibut (Atlantic, wild) This fish grows and matures slowly (living as long as 50 years), so it is susceptible to overfishing. This large fish prefers to swallow its prey (including fish, octopi, and crustaceans) whole. McDonalds uses only Alaskan Pollock, one of the world’s largest and healthiest fisheries. You might see this fish listed on your sushi menu as "Hamachi" or "Buri." Join the discussion today. Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy. Although the pollock is closely related to the Atlantic cod, it lives in the colder waters in the Alaskan North Pacific sea. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol. Atlantic Sardine (canned in oil, drained, with bones), European Anchovy (canned in oil, drained), Light Tuna (canned in oil, salted, drained). ... Pollock (Alaska and Atlantic): Tons of mild white Alaska pollock from the Pacific go … Nutrition (per 3 oz serving): 74 calories, 0.9 g fat (0.2 g saturated fat), 249 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 15.4 g proteinProtein (g per 3 oz): 15.4Omega-3s (mg per 3 oz): 273Mercury levels (parts per billion): 95. A staple of any trip to Maine, this northern lobster has a surprising low omega-3 concentration but maintains solid protein levels. That fight certainly pays off with some good protein and healthy fats. You should always swim away from sharks, in sea and on land. Herring is the superfood of the sea. While you won't be boosting immunity with this fish, research does suggest a regular serving of Atlantic cod may help you stay trim. Nutrition (per 3 oz): 61 calories, 0.8 g fat (0.1 g saturated fat), 53 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 12.6 g proteinProtein (g per 3 oz): 12.6Omega-3s (mg per 3 oz): 122Mercury levels (parts per billion): 34. In fact, the Atlantic halibut is the largest flatfish in the world. When it comes to cooking, grill herring and dress with a mixture of mustard, lemon juice and its own oil for a dinner packed with protein and healthy fats. It is a common fish in the North Atlantic and is fished for commercial aims. Nutrition (per 3 oz serving): 95 calories, 1.3 g fat (0.2 g saturated fat), 150 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17.5 g proteinProtein (g per 3 oz): 17.5Omega-3s (mg per 3 oz): 317Mercury levels (parts per billion): 100. Halibut has a strong flavor while cod has a mild flavor. According to "The Satiety Index of Common Foods," published in the European Journal of Clinical Nutrition, halibut ranks the second most filling food—bested only by boiled potatoes. It is also a Marine Stewardship Council certified fishery,” the highest standard for wild caught fish. This page is currently only available in English. Halibut: A flatfish, like flounder, halibut is found in both the North Atlantic and northern Pacific waters. Nutrition (per 3 oz serving): 82 calories, 2 g fat (0.4 g saturated fat), 59 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 15 g proteinProtein (g per 3 oz): 15Omega-3s (mg per 3 oz): 641Mercury levels (parts per billion): 295. Global Seafood Markets in 2030: saithe, etc. Haddock. It's also a prime source of one of the two active omega-3 fatty acids: docosahexaenoic acid (DHA). The recommended daily dose for adults is approximately 1000mg. Clams are a hard-shelled fish with an amazing secret: They are the world's greatest source of Vitamin B12 (according to the FDA, that is). The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. Nutrition (per 3 oz serving): 63 calories, 0.4 g fat (0.1 g saturated fat), 181 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 13.9 g proteinProtein (g per 3 oz): 13.9Omega-3s (mg per 3 oz): 112Mercury levels (parts per billion): 164. defo pollack for me,we ate one fillet between us off a fresh 5lber last week and it was delicious but couple guys i know prefer ling above pollack or cod. Craving this seafood specialty? Since the industrial revolution, world fish stocks of these flatfish has decreased to 10 percent of their original levels, which is a reason to award them a spot on Seafood Watch's list of seafood that sustainability-minded consumers should avoid. Skipjack tuna is smaller than its yellowfin cousin, which helps it to soaks up fewer toxins. When you buy fish, it can be tricky to balance your healthy eating ambitions with your concerns about your heart health and mercury levels—not to mention sustainable fishing practices or ocean health. What is sustainable tuna? These funny-looking, single-sided flatfish rank low on the omega-3 and protein front, most likely because they're fairly thin. In order to make the best list, these fish had to have moderate levels of mercury or better (less than 350 ppb), be a good source of protein, and have no less than 200 mg of omega-3s. Another big difference? Its high levels of selenium and vitamin D are what kept it better-for-you than the next big guy…, Nutrition (per 3 oz serving): 110 calories, 3.8 g fat (0.8 g saturated fat), 67 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17.8 g proteinProtein (g per 3 oz): 17.8Omega-3s (mg per 3 oz): 717Mercury levels (parts per billion): 882. But while the halibut can grow up to eight feet and weight as much … They might fulfill your daily minimum omega-3 requirement, but catfish are not that clean. Pacific halibut is a good alternative, as it … So, buy local if you want to reap its protein-rich benefits. it's all down to personal … Halibut is a species of flatfish. Deficient of omega-3s, and typically accompanied by an astronomical level of omega-6s, this fish is worse for your belly than bacon. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). But what about the mercury? Teach a man what fish to eat & he will eat healthily forever. Nutrition (per 3 oz serving): 73 calories, 1.9 g fat (0.4 g saturated fat), 243 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 10.1 g proteinProtein (g per 3 oz): 10.1Omega-3s (mg per 3 oz): 375Mercury levels (parts per billion): 28. Greenland Halibut (raw) Why is Cod Liver Oil better than Greenland Halibut (raw)? We get Haddock in a box. Besides being a great source of omega-3s, a 3-ounce portion ranks as your seventh best source of vitamin D, with 112 percent of your recommended intake. Typically found in warmer seas in the Caribbean and Mediterranean, their tails are packed with omega-3s, and the whole lobster provides 122 percent of your daily recommended vitamin B12, a vitamin unique to animal sources that facilitates proper nerve function. Because essential omega-3s and lean protein are two of the most uniquely valuable nutrients provided by fish, we chose to rank the seafood based on these nutritional benefits over standard methods of calories or fat. Despite their shared name, Atlantic pollock are larger and darker than the Alaskan pollock, which is actually a different species. Because of moderate PCB contamination due to their lake habitats, the Environmental Defense Fund (EDF) recommends kids limit consumption to two to three meals a month, depending on their age. A form of unsaturated fat with one double bond in its structure. Steamed, littleneck, cockles, you name it. Technically, and quite surprisingly, a squid is a type of mollusk: the same family as mussels and clams. It helps cellular reproduction and contributes to the growth and repair of tissues. Lipids are essential for a healthy, balanced diet. And sure, swordfish has a lot of protein, but it's like drinking mercury. Stripers are a long-lived species, and many live to over 30 years of age. Zinc plays an important part in cell division and in strengthening the immune system. Compared to these oysters' pacific cousins, their slightly smaller size means your omega-3 gain is significantly reduced. Since a significant portion of this fat is omega-3 fatty acids, the darker, oily fish also tend to have the highest level of omega-3s. Halibut vs. Cod: Comparison Table Substitute it for halibut, another white-fleshed fish with more omega-3s. Health experts have long touted the nutritional benefits of fish: These sea creatures rank high on lists of the best sources of heart-healthy omega-3 fatty acids, high-quality protein, metabolism-friendly selenium, energy-boosting Vitamin B12, and inflammation-fighting Vitamin D. But even though eating fish is highly recommended, choosing which best fish to eat can be more difficult than navigating a rowboat in a stormy sea. Why? (Sounds just like what happens after you eat these 24 foods that make you hungrier.) However, there are a few easy ways to tell them apart: 1. Because of it's high mercury levels, you'd do best to eat this fish as often as you vacation. This freshwater, farmed fish is one of the least expensive, most readily available fish in the United States. Halibut Versus Catfish - Side-by-Side Nutritional Comparison of Halibut and Catfish. And those you find from the Gulf of Mexico? Keeps Skin and Hair Healthy. High mercury levels (above 800 ppb) sent fish to the bottom of the net, as well as fish that had lower than 100 mg of omega-3s. These diet duos can help you slim down faster. The Atlantic fish has a much higher omega-3 content. Read on to find out which fish are keepers and which you should throw back. Halibut vs Cod. Halibut has a dense but firm texture and a flavor that is mild (but slightly stronger than Haddock). Nutrition (per 3 oz serving): 111 calories, 4 g fat (0.7 g saturated fat), 66 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 18.9 g proteinProtein (g per 3 oz): 6.3Omega-3s (mg per 3 oz): 613Mercury levels (parts per billion): 39. Following a rainbow can lead you to a pot of gold: a lean-protein and omega-3 pot of gold, that is. Nutrition (per 3 oz serving): 108 calories, 3.5 g fat (0.7 g saturated fat), 64 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17.4 g proteinProtein (g per 3 oz): 17.4Omega-3s (mg per 3 oz): 438Mercury levels (parts per billion): 37. Poach, bake, broil, or sauté halibut steaks as you would salmon. These tiny fish typically come from the Pacific. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations). It might seem trivial, but this label ensures that Alaska will secure their grasp on the pollock market, kicking out their Russian competitors. Basa has become a popular white fish which restaurants substitute as cheaper meat than free-caught ocean fishes. Nutrition (per 3 oz serving): 174 calories, 11.8 g fat (2.8 g saturated fat), 76 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 15.8 g proteinProtein (g per 3 oz): 15.8Omega-3s (mg per 3 oz): 1,954Mercury levels (parts per billion): 45. You can find them in supermarkets fresh or frozen. The inner lining of a sablefish’s stomach is lined with a jet-black film. Translation: Shrimp isn't super awful for you, but it's ranked poorly because it doesn't have a whole lot going on in terms of nutrition, either. Sockeye salmon is much deeper in red than other salmon species because it noshes on krill, a type of small shrimp. Cod … These blueclaws are found on the Atlantic coast, and will most certainly be the crab of choice if you ever visit a Maryland crab restaurant. Body color: Cod and Haddock have different colored skin, especially on their upper half. Cod gives a rich source of omega 3 polyunsaturated fatty acids that help in lowering blood pressure. Besides finding it in restaurants, the black sea bass is also a popular recreational catch. ... Paul’s Chowder Recipe using our Easy Halibut A Coho Salmon Recipe and the Health Benefits of … The number 1 top US consumed seafood, shrimp is rich in iodine, a building block of your metabolism-running thyroid hormones. Cod and Haddock are close relatives, so they look pretty similar. While halibut is available as steak, cod is available as fillets. While this might be your favorite roll at sushi restaurants, Japanese freshwater unagi was listed on Japan's "red list" of endangered species in 2013 after finding a 70 to 90 percent rate of decline over its last three generations. You'll have to eat four of the crustaceans to meet the 3-ounce serving, but we don't think that'll be too much of a problem if you belly up to an old-fashioned crab shack. Nutrition (per 3 oz serving): 82 calories, 1.7 g fat (0.4 g saturated fat), 58 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 15.7 g proteinProtein (g per 3 oz): 15.7Omega-3s (mg per 3 oz): 506Mercury levels (parts per billion): 120. Nutrition (per 3 oz serving): 105 calories, 3.6 g fat (0.8 g saturated fat), 51 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17 g proteinProtein (g per 3 oz): 17Omega-3s (mg per 3 oz): 655Mercury levels (parts per billion): 350. Perch are a popular sport fish species because they put up a good fight. Nutrition (per 3 oz serving): 78 calories, 0.8 g fat (0.1 g saturated fat), 73 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 16.5 g proteinProtein (g per 3 oz): 16.5Omega-3s (mg per 3 oz): 358Mercury levels (parts per billion): 160. Nutrition (per 3 oz serving): 78 calories, 1.2 g fat (0.3 g saturated fat), 37 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 13.2 g proteinProtein (g per 3 oz): 13.2Omega-3s (mg per 3 oz): 415Mercury levels (parts per billion): 44. 10. Nutrition (per 3 oz serving): 60 calories, 1.6 g fat (0.4 g saturated fat), 252 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 10.6 g proteinProtein (g per 3 oz): 10.6Omega-3s (mg per 3 oz): 208Mercury levels (parts per billion): 115. Halibut: Pacific, Greenland Turbot Herring Lobster: Spiny (U.S.) Mackerel: Atlantic, King, Spanish Monkfish Mullet Mussles Oysters Pollock (Alaska) Salmon: Pink Sardines (Pacific) Scup Sole Striped Bass Swordfish (Atlantic) Tilapia Trout: Rainbow Tuna: Skipjack Wahoo Whiting: Hake Basa / Tra (farmed) Cod: Sablefish / Black Cod(Pacific) Crab: Blue, Immitation, Surimi Flounder: … Pollock fish contains omega-3s that are protective against age-related macular degeneration and may also help to prevent cataracts. They come in high amounts from meat and dairy products. Sablefish eat nutrient-dense fish like Pollock, capelin, herring, echelon, candle-fish, Pacific cod, jellyfish, and squids. Characteristics of Cod vs. Pollock: Both these fish are cold water fish preferring the deeper waters of the oceans they are found in. For many commercial fishermen, it's primarily where their profits come from. The Red Snapper is one of the Gulf of Mexico's signature fish. EPA/DHA content varies by species, variety, and even season, so figures represent estimated ranges per 3-ounce cooked portion: All Rights Reserved. Throw tiny bay scallops on top of a salad or eat diver scallops with a lemony farro risotto. Don't confuse this fish with cod. Nutrition (per 3 oz serving): 88 calories, 0.9 g fat (0.3 g saturated fat), 31 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 18.7 g proteinProtein (g per 3 oz): 18.7Omega-3s (mg per 3 oz): 217Mercury levels (parts per billion): 198. 2. Nutrition (per 3 oz serving): 111 calories, 4.11 g fat (1.1 g saturated fat), 88 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17.3 g proteinProtein (g per 3 oz): 17.3Omega-3s (mg per 3 oz): 1,231Mercury levels (parts per billion): 103. there is a famous chef tho that says his favourite sea fish is coalie! Study authors attribute the filling factor of white fish like halibut to its impressive protein content and influence on serotonin, one of the key hormones responsible for regulating appetite. Nutrition (per 3 oz serving): 61 calories, 0.2 g fat (0 g saturated fat), 93 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 14.9 g proteinProtein (g per 3 oz): 14.9Omega-3s (mg per 3 oz): 57Mercury levels (parts per billion): 144. Listed on Seafood Watch's "Super Green List," this best fish to eat is a triple threat: it's low in mercury, provides almost eight times the recommended omega-3 intake per day, and is classified as a Seafood Watch "Best Choice" in terms of sustainability. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Views: 4,054. Clams are seriously lacking on the omega-3 and protein fronts compared to their peers. Get the best food tips and diet advice every day. Haddock is a white, flaky and lean fish that tastes mild. Yes! On the other hand, cod has a flaky and dense texture. The Spanish Mackerel is essentially the "best of the worst" because what it lacks in the mercury safety department, it (almost) makes up for in omega-3s. Calcium is a mineral which is very important for bone health. The cod and the pollock are used in making manufactured fish goods like fish fingers and crumbed fish pieces, but pollock, with its milder taste is made into imitation crab. If you like whitefish, avoid purchasing Atlantic flounder fillet and instead choose the Pacific halibut, which is doing comparatively well and is a more eco-friendly and sustainable option. Flavor/Texture: A flaky whitefish with a mild flavor and a medium-firm texture.. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol. Well, use that pen to write down squid (or calamari) on your grocery list. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. You have to eat 25 of them to get the nutrition levels listed above. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins. vs. Salmon Oil. We're definitely on board with its popularity—the fish is a great source of lean protein to help build muscle, boost your metabolism, and increase feelings of fullness. Canned versions are known to be high in sodium, so be sure to consume them in moderation or look for low-sodium canned versions. Cod have speckled, grey-brown skin, Haddock are dark grey Haddock has a firm, moist texture and a light, slightly sweet taste. However, they're still great for your waistline. Try eating more Pacific than Atlantic fish since the Atlantic halibut is low in numbers. When looking for the best mollusk, examine their shells: Atlantic oysters have a smoother and rounder shell while Pacific oysters have a sharper and more rigid shell. A study in the Journal of Lipid Research showed that omega-3 fatty acid supplementation had the profound ability to turn off abdominal fat genes. This sun vitamin is rarely found in food but is important in warding off breast and prostate cancer as well as boosting heart health. Tilefish has the highest mercury level among all varieties of fish, with 883 parts of mercury per billion. Mercury levels can reach up to 1,445 ppb! WikiDif . Final BSAI harvest specification tables and prohibited species allowances . It is a good source of protein and it radically low in fat. It turns out, farmed mussels are raised in an environmentally responsible manner that may actually improve the surrounding marine environment. It's one of meals under 500 calories at Red Lobster. Nutrition (per 3 oz serving): 59 calories, 0.42 g fat (0.1 g saturated fat), 333 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 10.3 g proteinProtein (g per 3 oz): 10.3Omega-3s (mg per 3 oz): 88Mercury levels (parts per billion): 40. These fish all ranked in the bottom half of the pack regarding their amounts of omega- 3's, protein, and average mercury levels. Nutrition (per 3 oz serving): 156 calories, 9.9 g fat (2 g saturated fat), 43 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 15.7 g proteinProtein (g per 3 oz): 15.7Omega-3s (mg per 3 oz): 125Mercury levels (parts per billion): 186. Why all the competition? Pollock is the largest fishery in the U.S. and accounts for 11 percent of U.S. seafood intake. The rankings also factored in potentially toxic levels of mercury from the Environmental Defense Fund's Seafood Hg (mercury) Database in ppb as well as the fish's source—whether wild or farmed using questionable techniques. Nope, scallops aren't ranked so low because they're often guilty by association with creamy and decadent restaurant sauces (not great for weight loss). It's mild flavor and delicate texture makes it extremely versatile, so feel free to dress it up however you'd like! The only problem? Herbed breadcrumbs and no deep-frying? A study in Nutrition found that six months of zinc supplementation among slightly zinc-deficient elderly men doubled serum levels of testosterone—the hormone whose levels reflects libido. Even though catfish are naturally omnivores, farmed fish are fed unnatural diets of soybeans, corn, and rice. Nutrition (per 3 oz serving): 85 calories, 1.1 g fat (0.2 g saturated fat), 54 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17.4 g proteinProtein (g per 3 oz): 17.4Omega-3s (mg per 3 oz): 264Mercury levels (parts per billion): 230. Saturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. It is a diet-friendly seafood product, as has no carbohydrates. © 2020 Galvanized Media. The marlin fish, one of this billfish's cousins, is even worse: It has mercury levels at 1,517 ppb. Both fisheries are in excellent shape, so these fish are both economical and sustainable choices for seafood lovers. Lateral lines: Both fish have lines down their sides. Nutrition (per 3 oz serving): 177 calories, 11.41 g fat (2.6 g saturated fat), 50 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17.4 g proteinProtein (g per 3 oz): 17.4Omega-3s (mg per 3 oz): 1,671Mercury levels (parts per billion): 26. Availability. During these frenzies, bluefish will continue to attack and eat anything in their way even after they've eaten their fill. (36) Vitamin B6 also helps prevent the onset of age-related macular degeneration. Nutrition (per 3 oz serving): 122 calories, 5.7 g fat (1.4 g saturated fat), 69 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 16.7 g proteinProtein (g per 3 oz): 16.7Omega-3s (mg per 3 oz): 641Mercury levels (parts per billion): 893, Like all the fish ranked below it, swordfish contains dangerously high levels of mercury, an element which acts as an endocrine disruptor. Foods with high water content help you stay hydrated. Unfortunately, another element primarily found in fish is mercury. Nutrition (per 3 oz serving): 101 calories, 5 g fat (1.1 g saturated fat), 83 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 13 g proteinProtein (g per 3 oz): 13Omega-3s (mg per 3 oz): 62Mercury levels (parts per billion): 12. It's generally about 25cm long and the rest of the box is filled with chips. The haddock (Melanogrammus aeglefinus) is a saltwater fish from the family Gadidae, the true cods, it is the … ", Nutrition (per 3 oz serving): 77 calories, 0.8 g fat (0.2 g saturated fat), 53 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 16.5 g proteinProtein (g per 3 oz): 16.5Omega-3s (mg per 3 oz): 215Mercury levels (parts per billion): 141.