Omega-3’s are good for you — but not when they come with a side order of mercury and habitat destruction.

Green America’s Safe Seafood Tip Sheet is the only source we know of that looks at both the health and environmental issues surrounding your fish choices. We compiled the best data on environmental sustainability from the Monterey Bay Aquarium, along with the Environmental Working Group’s data on toxins, plus information from the FDA, EPA, and others, to create the most comprehensive safe seafood tipsheet around.

Safe to Eat

Anchovies, Calamari, Clams, Crawfish, Dungeness crab, Fish sticks, Flounder (summer), Haddock, Hake, Herring, King crab, Lobster (spiny/rock), Mid-Atlantic blue crab, Northern shirmp (US-farmed), Oysters, Alaskan salmon (wild), Perch, White shrimp (US-farmed), Sardines, Bay scallops (farmed), Sole, Spot prawn, Stone crab, Tilapia, Whitefish

Caution (Limit to One Serving Per Month)

Blue mussel (T), Bluefish (T)*, Bonito (T)*, Channel (wild) catfish (T), Cod (except Atlantic) (T), Eastern oyster (T), Gulf Coast blue crab (T), Lake trout (T)*, Lake white fish (T), Mahi-mahi (T), Pollock (T), Porgy (T)*, Rockfish (T)*

Avoid

Catfish (farmed) (T), Caviar (wild) (E), Chilean sea bass/toothfish (E), Cod (Atlantic) (T, E), Grouper (E), Gulf Coast Oysters (T), Halibut (T, E), King mackerel (T), Largemouth bass (T), Marlin (T), Monkfish (E), Orange Roughy (T, E), Pike (T), Pacific rockfish/rock cod (E), Salmon (Great Lakes) (T), Salmon (Atlantic and most farmed) (T, E), Sea bass (T), Shark (T, E), Shrimp (wild, imported) (E), Snapper (T*, E), Sturgeon (wild) (E), Swordfish (T), Tilefish (T), Tuna (canned) (T), Tuna steaks (T, E), Walleye (T), White croaker (T)

Read more about sustainable fish on Green America Today here.