ปลาที่มี Omega-3s สูงและขบวนการผลิตเป็นมิตรกับสิ่งแวดล้อม

ในการเลือกปลาที่มีคุณภาพดีจะต้องคำนึงถึง

ปลาที่เข้าเกณฑ์ดังกล่าวได้แก่

ปลา Salmon From Alaska

ปลา Salmon เลี้ยงจะสร้างมลภาวะ และมีพยาธิ์ แต่ราคาจะสูงกว่าปลา Salmon ที่จับจากธรรมชาติ

11 Best Fish: High in —and Environment-Friendly

By Katherine HobsonMay 29, 2009, at 12:00 a.m.+ More<

Purchase the best fish.

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(Thaddeus Robertson/iStockphoto)

When you buy fish, it’s hard to balance concerns about your heart health, mercury levels, and the health of the oceans. There’s no single guide rating fish by all three criteria. But here are 11 menu options that meet the bar on all those measures, according to the Environmental Defense Fund's Seafood Selector and the Monterey Bay Aquarium's Seafood Watch programs. These choices are high in omega-3s and low in contaminants and are produced in a way that is friendly to the environment. The environmental factor involves either using sustainable fishing techniques in the wild that don't overly deplete stocks of the target fish or other species, or aquaculture practices that don't pollute or permit farmed fish to escape into the wild. (In some cases wild-caught fish is best; in others, the farms are the more sustainable systems.) How you prepare a dish will obviously determine its calorie count, so unless noted, the calories listed here are for servings of uncooked fish.

1. Wild Salmon From Alaska

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(Debi Bishop/iStockphoto)

Fresh, frozen, or canned are all OK. Wild salmon will cost you a lot more than the farmed variety, but salmon farming practices produce waste and can spread parasites and disease to wild fish, among other problems, according to Seafood Watch.Calorie count: 211 per 4-ounce serving.

2. Arctic Char

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(Vebjørn Karlsen/iStockphoto)

Farming practices for arctic char aren't linked to pollution or contamination, so it's fine to opt for farmed over wild-caught (which isn't as easy to get anyway). At a sushi bar, you may see it called iwana.Calorie count: 204 per 4-ounce serving.

3. Atlantic Mackerel

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(Ken Rygh/iStockphoto)

Mackerel populations in general are hardy, so wild-caught is A-OK. But because the EDF recommends you limit consumption of the Spanish and king varieties of mackerel because of the potential for mercury contamination, stick to Atlantic mackerel as a staple.Calorie count: 232 per 4-ounce serving.

4. Sardines

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(Peter Pham/iStockphoto)

These tiny fish generally come from the Pacific, where the population has resurged. Because they're small, they don't come with the mercury worries of fish higher up the food chain. Calorie count:232 per 4 ounces of drained, canned, oil-packed fish.

5. Sablefish/Black Cod

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(Lisa Levin/Scripps Institution of Oceanography)

Seafood Watch recommends you stick to fish caught off Alaska and British Columbia, where fishing practices have reduced the likelihood of the accidental catch of other species. Calorie count: 220 calories per 4-ounce serving.

6. Anchovies

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(Juan Monino/iStockphoto)

Exact species isn’t important; they’re all OK, says the EDF. These fish reproduce quickly, so they aren't threatened, and they're small enough so that contamination is not an issue. Calorie count: 148 per 4-ounce serving.

7. Oysters

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(MYCHELE DANIAU/AFP/Getty Images)

Farming operations produce the vast majority of oysters. They are generally well managed and have a low impact on the environment, so farmed oysters are a great choice. At the sushi bar, you may see oysters called kaki.Calorie count: 67 per 4-ounce serving.

8. Rainbow Trout

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(Mona Makela/iStockphoto)

Because lake trout in the Great Lakes have been overfished, Seafood Watch recommends farmed rainbow, or golden, trout as the best choice. Because of moderate PCB contamination, the EDF recommends kids limit consumption to two to three meals a month, depending on their age. Calorie count: 156 per 4-ounce serving.

9. Albacore Tuna

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(Liza McCorkle/iStockphoto)

Make sure it’s caught from U.S. or Canadian fisheries, which use fishing methods that don't accidentally snag other species. (Most canned tuna comes from fisheries that use more wasteful methods). Kids up to age 6 should limit consumption to three meals a month because of moderate mercury contamination, the EDF says.Calorie count: 145 per 4-ounce serving of drained, canned, water-packed fish.

10. Mussels

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(Joe Raedle/Getty Images)

Farmed mussels are raised in an environmentally responsible manner—in fact, the operations may actually improve the surrounding marine environment. You may see them called murugai at a sushi bar. Calorie count:97 per 4-ounce serving.

11. Pacific Halibut

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