Consumption of seafood provides high quality protein, important vitamins and minerals and is known to be an excellent source of omega-3 fats. Specific types of seafood are particularly rich in the healthy omega–3 fatty acids that are known to be heart healthy and immune boosting; reducing risk of heart disease, stroke and certain cancers. Concern for toxins are primarily associated with the type of fish and where it is caught. Typically large predatory fish such as shark, king mackerel, tile fish and swordfish, can contain the highest levels of harmful contaminants.
Fatty fish such as catfish, halibut, salmon, striped sea bass, and albacore tuna are particularly recommended for their health related benefits. The American Heart Association recommends we eat fatty fish at least twice a week.
Earlier this year, the Food & Drug Administration issued final advice regarding consumption of fish. The advice recommends that pregnant or lactating women and children avoid eating fish containing the highest levels of contaminants (see types noted above). Eating 8-12 ounces each week as a variety of fish/shellfish that are lower in mercury (ie. Salmon, Pollock, light canned tuna, flounder, shrimp, tilapia, catfish) is supported by the FDA. This advice is consistent with the 2015-2020 Dietary Guidelines for Americans. The FDA developed an easy to use reference chart which sorts 62 types of fish into categories such as “best choices”, “good choices” and “fish to avoid”. https://www.fda.gov/downloads/Food/FoodborneIllnessContaminants/Metals/UCM536321.pdf.