Wild Salmon From Alaska: Fresh, frozen, or canned are all OK. Wild salmon will cost you a lot more than the farmed variety, but salmon farming practices produce waste and can spread parasites and disease to wild fish, among other problems, according to Seafood Watch. Calorie count: 211 per 4-ounce serving.
Arctic Char: Farming practices for arctic char aren't linked to pollution or contamination, so it's fine to opt for farmed over wild-caught (which isn't as easy to get anyway). At a sushi bar, you may see it called iwana. Calorie count: 204 per 4-ounce serving.
Atlantic Mackerel: Mackerel populations in general are hardy, so wild-caught is A-OK. But because the EDF recommends you limit consumption of the Spanish and king varieties of mackerel because of the potential for mercury contamination, stick to Atlantic mackerel as a staple. Calorie count: 232 per 4-ounce serving.
Sardines: These tiny fish generally come from the Pacific, where the population has resurged. Because they're small, they don't come with the mercury worries of fish higher up the food chain. Calorie count: 232 per 4 ounces of drained, canned, oil-packed fish.
Sablefish/Black Cod: Seafood Watch recommends you stick to fish caught off Alaska and British Columbia, where fishing practices have reduced the likelihood of the accidental catch of other species. Calorie count: 220 calories per 4-ounce serving.
Anchovies: Exact species isn’t important; they’re all OK, says the EDF. These fish reproduce quickly, so they aren't threatened, and they're small enough so that contamination is not an issue. Calorie count: 148 per 4-ounce serving.
Oysters: Farming operations produce the vast majority of oysters. They are generally well managed and have a low impact on the environment, so farmed oysters are a great choice. At the sushi bar, you may see oysters called kaki. Calorie count: 67 per 4-ounce serving.
Rainbow Trout: Because lake trout in the Great Lakes have been overfished, Seafood Watch recommends farmed rainbow, or golden, trout as the best choice. Because of moderate PCB contamination, the EDF recommends kids limit consumption to two to three meals a month, depending on their age. Calorie count: 156 per 4-ounce serving.
Albacore Tuna: Make sure it’s caught from U.S. or Canadian fisheries, which use fishing methods that don't accidentally snag other species. (Most canned tuna comes from fisheries that use more wasteful methods). Kids up to age 6 should limit consumption to three meals a month because of moderate mercury contamination, the EDF says. Calorie count: 145 per 4-ounce serving of drained, canned, water-packed fish.
Mussels: Farmed mussels are raised in an environmentally responsible manner—in fact, the operations may actually improve the surrounding marine environment. You may see them called murugai at a sushi bar. Calorie count: 97 per 4-ounce serving.