Choosing healthy seafood
We're heard it once, we've heard it a million times — fish is good for you. But not all fish are created equal in this way, and you may want to get the maximum nutrition bang for your buck (especially if you're not a huge fan of the taste).
The main seafood considerations you might care about are: omega-3 content, mercury content, and sustainability (not to mention price). To make a long story short, some notable favorites — tilapia, shrimp, catfish, scallops — don't actually contain many omega-3 (good) fats. Mercury mostly concentrates in big fish high up the food chain: king mackerel, marlin, shark, swordfish, and ahi tuna, for instance.
To balance omega-3 and mercury considerations, consider choosing salmon, trout, oysters, herring , sardines, and Atlantic and Pacific mackerel. If you can afford to take sustainability into account too, look for sustainability information on the package or check out your store's policies (Whole Foods has a fish sustainability policy, for instance).
Still, since the average American eats less than 3oz of seafood per week when more like 8oz is recommended, whatever strikes your fancy is a fine place to start (unless it's deep-fried calamari). Even fish that aren't high in omega-3s can add lean protein and variety to your family's diet.