Purchase the best fish.
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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.