Top 5 Fish

Fish is a wonderful source of protein and healthy omega-3 fats, but as with so many things, there’s fi sh and then there’s fi sh. Here are fi ve tasty, healthy, sustainable fish you can enjoy with a clear conscience.

- Lisa Holmen

There’s a reason why nutritionists regularly promote eating fish as part of a healthy diet. Fish is packed full of heart-healthy omega-3 polyunsaturated fats, which reduce the risk of cardiovascular disease and have benefits for a wide range of conditions like arthritis, inflammatory bowel disease and autoimmune conditions. Fish is also one of the best sources of the mineral iodine as well as lowfat saturated protein, zinc and vitamin B12.

Unfortunately, some fish are healthier and more sustainable than others in Australia due to overfishing, contamination and poor aquaculture practices. It’s important to be wary of fish which are high in mercury (especially if you are a nursing mother or pregnant woman) as well as farmed fish which may be contaminated with antibiotics and chemicals used to control disease. Still, there are plenty of ways to eat healthily and be sustainable while you’re at it. Here are five of the best fish for your health and the environment in Australia.

Sardines

What these fish don’t have in size they sure make up for in health benefits. Australian sardines, also known as pilchards, are caught around the coast of Australia from southern Queensland to Western Australia.

Although sardines are heavily fished in Australia, since they are an extremely fastgrowing species the stock status has been classified as sustainable. Sardines are one of the least contaminated fish since they eat plankton and are at the bottom of the ocean’s food chain. This means they contain much less mercury and other metals compared to most other larger fish, making them a great option for pregnant women and nursing mothers.