FISHING for better health

Don’t wade through murky waters trying to figure out what types of fish are the healthiest. We’ve already reeled in the answer.

WILD SALMON: This fish is high in omega-3 fatty acids, ranging from 750 milligrams to 1,270 milligrams per serving. Salmon is also a good source of vitamin D.

FARMED RAINBOW TROUT: You’ll take in 866 milligrams of omega-3 fatty acids per a 75-gram serving. It is high in vitamin B12, which aids in heart health and nerve function.

ATLANTIC MACKEREL: This is packed with omega-3 fatty acids — 982 milligrams per a 75-gram serving. This is another fish high in vitamin B12 (six times the recommended daily value). Word of caution: Beware of pickled or smoked mackerel due to the high sodium content.

ALBACORE TUNA: Albacore tuna that are troll- or polecaught in the United States or British Columbia are typically smaller and have less mercury and contaminant ratings than other kinds of tuna. You need to research to find out how your fish was caught, or you can look for the Marine Stewardship Council blue eco label.

FARMED OYSTERS: They contain 300 milligrams of omega-3 fatty acids per a 3-ounce serving and contain about one-third of the recommended daily value of iron.

SOURCES: besthealthmag.ca/eat-well/healthy-eating/the-best-fish-to-eat?slide=6; eatingwell.com/blogs/health_blog/6_of_the_ healthiest_fish_to_eat_and_6_to_avoid