Seafood should be eaten in moderation.

Women who are pregnant or breast feeding should consult their physician before consuming fish due to potential exposure to mercury.  

Food for thought...

  1. Have you tried preparing seafood in different ways? What styles of foods match your personal flavor preferences: plain, spicy, earthy? Do you like garlic, lemon or certain herbs? Incorporate some of your favorite flavors when cooking seafood.
  2. There are countless types of seafood with vastly different tastes and textures. Would you be open to trying different types to help determine what seafood you enjoy?
  3. Is there reason to believe wild-caught seafood is better for your health than farm-raised?
  4. What do you really know about farm-raised fish and seafood? Have you ever considered what they are fed, the environment they live in or if they were given additives, chemicals or antibiotics?
  5. Do you think chronic exposure to farm-raised seafood could negatively impact your health if the fish was fed chemicals, antibiotics and other additives?
  6. Do you enjoy eating salmon? Have you noticed the difference in color between wild-caught and farm-raised salmon? If not, check it out the next time you’re at the grocery store. Fish with added coloring… no thank you!
  7. Have you considered purchasing organic seafood? If it’s organic, how can it be wild caught?

The “No-No’s”: What should you steer clear of when it comes to seafood?

  • Avoid farm-raised seafood.
  • Avoid seafood with added coloring.

Some of the most common farm-raised fish

  • Bass
  • Tilapia
  • Salmon
  • Trout
  • Shrimp

So, what’s okay to eat when it comes to seafood?

  • Fish, Seafood and shellfish
  • Wild-caught seafood
  • Preferably caught in the United States

Some things to look for when checking seafood labels and ingredients

  • Wild caught
  • When possible, purchase seafood that is both caught in and a product of the United States. Check the label to make sure it reflects this, since some seafood is caught in the U.S. but shipped to other countries for packaging. The U.S. standards of fishing and farming may be better than an imported counterpart.

Some of our favorite FULLfood seafood and shellfish for you to try

  • Oysters
  • Clams
  • Salmon
  • Cod
  • Scallops
  • Crab
  • Flounder
  • Shrimp
  • Haddock
  • Snapper
  • Halibut     
  • Lobster
  • Mahi mahi
  • Trout
  • Mussels
  • Wahoo
  • Octopus

Limit these due to high mercury content:

  • Bluefish
  • Orange roughy
  • Mackerel
  • Swordfish
  • Grouper
  • Sea bass
  • Marlin      
  • Tuna (albacore, ahi)        

Where to find your seafood

Don't be nervous to ask the sales staff any questions you may have.

  • A local and reputable seafood market that has a high set of standards for the seafood they sell
  • A reputable grocery store that has a high set of standards for the seafood they sell
  • The good old-fashioned way… go fishing!

FULLfood facts and fun

  • Eating baked or grilled seafood allows us to feel satisfied without feeling stuffed or bloated. It seems a much better choice for a late evening meal.
  • All seafood labeled as organic is farm raised. Better than non-organic farmed fish, but still not the best! Strive for wild caught whenever possible.

Tips and preparation

  • Some great ways to cook your seafood: baking, broiling or grilling
  • Because most fish cooks relatively quickly and can dry out when reheated, we don't recommend cooking it ahead of time.
  • Baking fish in a foil pack is an extremely simple, no mess way to make a healthy meal. Because it steams the fish, it tends to dry out less too.
    • Here's a great example of a foil-pack recipe: Lickety-Split Lemon Dill Salmon. If trying this with fish other than salmon, omit the dill and capers. Replace it with some herbs and spices that pair well with the particular type of fish you're cooking.
  • Almost all fish pairs well with freshly squeezed citrus such as oranges, lemons and limes.  If you're looking for a no-fail way to season your fish, squeeze some citrus, add a small sliver of butter and season with Himalayan pink salt and pepper to taste.

Tips when eating out

  • Avoid ordering fried seafood.
  • Avoid ordering seafood that is breaded.
  • Avoid ordering seafood that is cooked or smothered in butter or cream sauces due to a high-fat content. 
  • Instead, consider ordering baked, grilled or broiled seafood.
  • Ask for your seafood to be cooked and served in minimal butter or oil.
  • Ask your server if the seafood is wild caught or farm raised. Remember, organic fish is still farmed fish.

Action Steps

  1. Incorporate wild-caught seafood into at least one meal this week.
  2. Try baking fish in a foil pack for an easy, no-mess meal.

Remember, when it comes to FULLfoods, always check the ingredients on the label!