Lexi Webster
Fish is a healthy, high-protein, low-calorie food that is a valuable source of minerals, vitamin B12, iodine, and omega-3 fatty acids. The healthiest types of fish are those that are high in omega-3 fatty acids and have lower levels of mercury contamination, such as Alaskan salmon. In Australia, some of the fish that are low in mercury and high in omega-3 fatty acids include tuna, salmon, gemfish, blue-eye trevalla, blue mackerel, oysters, and arrow squid. Other factors that impact the healthiness of fish include how they are handled, processed, and stored, as well as how they are prepared and cooked.
| Characteristics | Values |
|---|---|
| Fish with high omega-3 fatty acids | Salmon, sardines, tuna, lake trout, herring, mackerel, barramundi, bream, flathead, gemfish, blue-eye trevalla, blue mackerel, oysters, arrow squid |
| Fish with low mercury levels | Tuna, salmon, most fish in Australian waters |
| Health benefits of eating fish | Brain and heart health, reduced inflammation, neural development, memory improvement, depression treatment or prevention, cancer prevention |
| Recommended consumption | 2-3 serves of seafood per week |
| High-risk groups for mercury consumption | Women planning pregnancy, pregnant women, breastfeeding women, children up to 6 years |
| Fish to avoid due to high mercury levels | Swordfish, King mackerel |
| Sustainable fish | Farmed rainbow trout, striped bass |
| Australian fish with distinctive flavour | West Australian dhuie, fingermark bream (golden snapper), yellowfin whiting, summer whiting, baldchin, black-spot tusky, bluebone, Venus tuskfish |
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What You'll Learn
Fish with high omega-3 fatty acids and low mercury levels
Fish is a healthy, high-protein food that is a valuable source of minerals, vitamin B12, and iodine. It is especially important for its omega-3 fatty acids, which are essential fats that our bodies do not produce on their own. Omega-3 fatty acids play an essential role in brain and heart health, decreasing inflammation and reducing the risk of heart disease. They are also important for prenatal development in babies, contributing to the development of their central nervous systems before and after birth.
When considering fish with high omega-3 fatty acids and low mercury levels, it is worth noting that most fish in Australian waters have very low mercury levels. According to Oceanwatch Australia, it is generally safe for everyone, including pregnant women, to consume two to three servings of tuna or salmon a week, canned or fresh. The Heart Foundation recommends consuming two to three 150-gram serves of oily fish every week to achieve adequate omega-3 intake.
Some of the best fish to eat in terms of their omega-3 content and low mercury levels include:
- Salmon: Salmon, whether Alaskan, canned, or fresh, is an excellent source of omega-3 fatty acids. It is recommended by the American Heart Association, which suggests eating fatty fish like salmon at least two times a week.
- Tuna: Tuna, whether canned or fresh, is a favourite for many. It is also considered a safe option for pregnant women, as it typically has low mercury levels.
- Sardines: Sardines, whether canned or fresh, are an oily fish rich in omega-3 fatty acids and various vitamins. The canned version is convenient and even more nutritious as you consume the entire fish, including bones and skin.
- Barramundi: Barramundi is a good source of omega-3 fatty acids and is commonly available in Australia.
- Bream: Bream, also known as golden snapper in some parts of Australia, is another fish that is high in omega-3 fatty acids.
- Flathead: Flathead is a fish found in Australia that is also a good source of omega-3.
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Health benefits of eating seafood
Seafood is a healthy food choice, offering a range of nutritional and health benefits. Firstly, seafood is an excellent source of protein, vitamins, minerals, and omega-3 fatty acids. Omega-3s are essential fats that our bodies do not produce, so we need to obtain them from our diet. They are crucial for brain and heart health, reducing inflammation, and lowering the risk of heart disease. They are also vital for prenatal development, aiding in the healthy growth of babies' central nervous systems.
Seafood is also a good source of iodine, with saltwater seafood containing twice as much iodine as freshwater species. Iodine is important for thyroid function and metabolism. Selenium, another nutrient found in seafood, helps prevent DNA damage caused by chemicals and radiation. Additionally, seafood is a source of fluoride, which is beneficial for dental health.
When it comes to the healthiest fish to eat in Australia, there are several options that stand out. Salmon, for example, is a healthy choice due to its high omega-3 content and relatively low levels of mercury contamination. Canned salmon is particularly popular in Australia and is an excellent source of omega-3s. Other good sources of omega-3s include sardines, gemfish, blue-eye trevalla, blue mackerel, and oysters.
For those concerned about sustainability, farmed rainbow trout is considered a safer and more environmentally friendly option than wild-caught trout. It is also rich in omega-3s, potassium, selenium, vitamin B6, and vitamin B12. Herring, a Nordic staple, has an even higher omega-3 content than sardines and is an excellent source of vitamin D and selenium.
In Australia, some notable local fish include the West Australian dhuie, fingermark bream (also known as golden snapper), and various members of the wrasse clan, such as the baldchin from WA and the Venus tuskfish from northern NSW. These fish are known for their sweet, white, and flaky flesh, contributing to memorable meals when prepared well.
While seafood offers numerous health benefits, it is important to be mindful of mercury levels, especially for women planning pregnancy, pregnant or breastfeeding women, and young children. It is recommended to stay informed about the mercury levels in different types of fish and consume a variety of seafood to gain the full range of health benefits.
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Types of fish to eat sparingly
Fish is a healthy, high-protein food, particularly for its omega-3 fatty acids, which are essential for brain and heart health. However, it is important to be aware of the risks associated with eating fish on a regular basis. Fish can contain high levels of contaminants such as mercury, which can be dangerous for pregnant people and those who are breastfeeding. Mercury is a "legacy pollutant" that has been found to cause serious health issues in humans. It is especially prevalent in large, old fish at the top of the food chain, such as tuna, swordfish, and shark. As a result, the Food and Drug Administration (FDA) recommends avoiding King mackerel and swordfish due to their high mercury content.
In addition to mercury, polychlorinated biphenyls (PCBs) are another contaminant that can be found in fish. PCBs are also considered a "legacy pollutant" and have been linked to adverse health effects in humans. Swordfish, in particular, is vulnerable to overfishing due to its long life and slow reproduction rate.
When it comes to sustainability, it is best to avoid imported longline mahi-mahi, or dolphinfish, as it is rated as one of the least eco-friendly fish by the Monterey Bay Aquarium Seafood Watch due to concerns about bycatch, including sea turtles, seabirds, and sharks. Additionally, open-net-farmed salmon should be consumed sparingly as they are often given antibiotics to combat diseases, and their waste can pollute the ocean.
In Australia, it is important to consider the sustainability of local fish species. The Australian Marine Conservation Society and OceanWatch Australia are charities and organizations dedicated to protecting ocean wildlife and habitats. They promote sustainable fishing practices and the conservation of endangered fish species. Some of the endangered fish species in Australia include the leatherjacket, mullet, mulloway, whiting, and yellow-tail kingfish.
Overall, while fish can be a healthy part of one's diet, it is important to be mindful of the potential contaminants and the sustainability of the fish source. It is always a good idea to refer to the latest recommendations from reputable organizations and to vary your diet to minimize the risk of consuming excessive contaminants.
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Fish with low mercury levels in Australia
Fish is a healthy, high-protein food that is a valuable source of minerals, vitamin B12, and iodine. It is also a good source of omega-3 fatty acids, which are essential fats that our bodies do not produce on their own. Omega-3 fatty acids play an important role in brain and heart health, reducing inflammation, and lowering the risk of heart disease.
However, fish can also contain high levels of contaminants such as mercury and polychlorinated biphenyls (PCBs) that can be harmful to human health. Mercury, for instance, can damage the nervous system, especially in babies in the womb and young children. It is, therefore, important to be mindful of the types of fish consumed and the amount eaten.
In general, it is recommended that people eat a balanced diet that includes 2 to 3 serves of most kinds of fish each week. Fish with low mercury levels include canned tuna, salmon, sardines, and lake trout. Crustacea such as prawns, lobsters, and crabs, as well as molluscs like oysters and calamari, also have lower mercury levels.
In Australia, some of the best fish to eat include the West Australian dhuie, the fingermark bream (also known as the golden snapper), and the yellowfin or summer whiting, which is known for its moist, sweet meat. The baldchin from Western Australia, the black-spot tusky from the Top End, the bluebone from Queensland, and the Venus tuskfish from the reef waters off northern New South Wales are also recommended.
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Nutritional benefits of saltwater vs. freshwater fish
Fish are a great source of lean protein and healthy fats. While the nutritional differences between saltwater and freshwater fish are minimal, there are some distinctions worth noting. The type of water in which a fish lives influences its nutritional profile, behaviour, and life cycle.
Saltwater fish, also known as marine fish, live in the vast, salty oceans, where the salt concentration is about 3.5%. This group includes tuna, salmon, halibut, snapper, and mackerel. Saltwater fish are known for their high protein content and are excellent sources of omega-3 fatty acids, which are renowned for their heart and brain health benefits. They also tend to have higher concentrations of minerals like magnesium and phosphorus. Additionally, certain saltwater fish consume smaller fish, giving their meat a unique flavour.
On the other hand, freshwater fish spend most or all of their lives in bodies of fresh water like rivers, lakes, or ponds. Common examples include catfish, trout, and bass. Freshwater fish are particularly high in vitamins A and B9 (folate). Vitamin A is essential for vision, immune system function, and reproduction, while vitamin B9 is crucial for blood cell formation and energy conversion. Freshwater fish are also considered better suppliers of healthy, unsaturated fats.
When it comes to taste, saltwater fish are preferred by some for their boneless flesh, while others enjoy the diverse flavours of freshwater fish. However, it's important to note that the taste of fish can be influenced by various factors, including how it is handled, processed, stored, and prepared.
In terms of sustainability and environmental concerns, both types of fish have advantages and disadvantages. For example, mackerel is considered ocean-friendly due to the efficiency of the gear used to catch it, while larger oceanic fish like tuna and shark may carry higher levels of mercury, which can be harmful to humans, especially pregnant women and young children.
In Australia, popular seafood choices include large oceanic fish like shark and tuna, as well as farmed salmon and prawns. However, healthier and more sustainable options include mackerel, sardines, and bream.
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Frequently asked questions
Fish is a valuable source of protein, minerals, vitamin B12, and iodine, and is recommended to be consumed 2-3 times a week. The healthiest fish are those that are high in omega-3 fatty acids and low in mercury. The following fish are considered to have low mercury levels and are high in omega-3 fatty acids:
- Salmon (canned or fresh)
- Tuna (canned or fresh)
Other fish that are commonly enjoyed in Australia and are considered healthy include:
- Barramundi
- Bream
- Flathead
- Gemfish
- Blue-eye trevalla
- Blue mackerel
- Oysters
- Arrow squid
Yes, it is recommended to limit or avoid the following fish due to potentially higher mercury levels:
- Swordfish
- King mackerel
Yes, fish is also a good source of selenium and fluoride. Selenium helps prevent DNA damage from chemicals and radiation. Eating seafood is believed to aid in neural development and memory, and may help prevent depression and certain types of cancer.
Some unique or popular fish in Australia include:
- West Australian dhuie
- Fingermark bream (golden snapper)
- Yellowfin
- Summer whiting
- Baldchin (from WA)
- Black-spot tusky (from the Top End)
- Bluebone (from Queensland)
- Venus tuskfish (from northern NSW)
